WODs

  • Thu 9. Dec

    a) mobility 3min
    1min sumo squat stretch + rotation
    1min kneeling lat stretch
    1min bird dogs

    b) warm up 6min
    emom 6min
    1. 3 rope pull ups
    2. 5 burpees + 10 squats
    3. 10-15cal bike

    c) rope climb 10min
    accumulate 10 rope climbs

    d) conditioning 18min
    for max reps
    3min wall balls
    3min burpee broad jumps
    3min bike

    2min wall balls
    2min burpee broad jumps
    2min bike

    1min wall balls
    1min burpee broad jumps
    1min bike

  • Wed 8. Dec

    a) mobility 4min
    1min 90/90 stretch
    1min instep rotation stretch
    1min samson stretch
    1min jefferson curl

    b) warm up 5min
    2-3 rounds
    10 good mornings (empty bar)
    8 back rack lunges
    6 ring rows / strict pull ups

    c) deadlift (cycle) 12min
    work up to a heavy 1rep deadlift
    *start with your heaviest load from last week and climb to a heavy single

    d) conditioning 15min
    amrap 15min
    15m double db front rack walking lunges 20/15
    12 pull ups
    9 double db hang cleans 20/15

  • Tue 7. Dec

    a) mobility 4min
    2min handwalk + scorpion flow
    2min samson stretch + elbow instep flow

    b) warm up 5min
    3 rounds
    10cal row
    5 power pike ups

    c) functional body building 12min
    3 supersets
    10-15 db bench press
    10-15 alternating db plank rows

    d) conditioning 20min
    for time
    50/40 cal row
    10 wall walks
    40/32 cal row
    8 wall walks
    30/24 cal row
    6 wall walks
    20/16 cal row
    4 wall walks
    10/8 cal row
    2 wall walks

  • Mon 6. Dec

    a) mobility 4min
    1min pass through
    1min lat stretch on dowel
    1min inverted hamstring stretch
    1min samson stretch

    b) warm up 5min
    5min for quality
    5 bent over rows (1sec hold)
    5 tall muscle snatches
    5 burpees over the bar

    c) chin ups (cycle) 10min
    based on max reps
    5-9 reps: 5-4-3-3-2
    10-14 reps: 9-9-8-7-6
    15-19 reps: 12-12-10-8-6
    20-24 reps: 18-16-14-10-6
    25+ reps: 20-20-16-12-8

    d) conditioning 15min
    8 rounds for time
    8 power snatches 40/30
    8 burpee box jumps

  • Sun 5. Dec

    a) mobility 3min
    1min lat stretch
    1min instep + rotation
    1min down dog to seal

    b) warm up 8min
    2 rounds
    40sec on / 20sec off
    push ups
    bike
    sit ups
    ski

    c) sweat club 29min
    emom 30min (6 rounds)
    1. 10-15 push press 30/20
    2. 10-15cal bike
    3. 5-10 toes to bar
    4. 10-15cal ski
    1min rest

  • Sat 4. Dec

    a) mobility 3min
    20sec deadhang hold
    1min handwalk
    20sec deadhang hold
    1min samson stretch
    20sec deadhang hold

    b) warm up 5min
    2 rounds
    10 db good mornings
    10 lunges
    partner holds plank

    c) conditioning 35min
    for time
    50 burpees over the dumbbell
    100 db snatches 20/15
    200 db overhead lunges
    100 db hang clean & jerks
    50 burpees over the dumbbell