10 Rounds - 1 minute each exercise Weighted Push Ups 3-5 Farmer Hold (heavy) Rest 1 minute
WOD
Workout Format
AMRAP 7 7 Burpees 7 BB Ground to Overhead * Followed by 7 Rounds 3 Push Ups 4 Mountain Climbers
Strength
Monday, December 21st, 2020
General Warm-Up
Chest Primers Paloff Press Side Planks
Strength
Barbell Front Rack Lunges 6 x 6 Heel Taps 1 Minute
WOD
Workout Format
5 Rounds 8 KBS 8 Goblet Squats 8 V-Ups
Strength
Friday, December 18th, 2020
General Warm-Up
Skipping Practice - 3 minutes Banded Good Mornings KB Deadlifts Oblique Openers Band Pull Aparts
Strength
Conventional Deadlifts 5 x 3 Progressive Do 3 x 1 of final weight of the triple
WOD
Workout Format
5 Rounds 9 Calories 9 Slam Balls
Strength
Thursday, December 17th, 2020
Strength
DB Flat Bench 4 x 10 DB Incline Bench 4 x 10
WOD
Workout Format
Work 3:30 Cals 18/12 Single Arm KBS for remaining time Rest 1:30 Work 3:30 Cals 18/12 Double Unders (or DB Thrusters) for remaining time
Strength
Wednesday, December 16th, 2020
General Warm-Up
Skipping Practice - 3 minutes 3 Rounds 10 x Tuck Jumps 10 x Broad Jumps 10 x Air Squats 2 Rounds 30 seconds ES x Side Planks 30 seconds x Supermans
Strength
Back Squats 8 x 8 Tempo 1.1.1.7
WOD
Workout Format
AMRAP 8 8 Box Jumps 16 Sit Ups 24 Double Unders
Strength
Tuesday, December 15th, 2020
General Warm-Up
Skipping Practice - 3 minutes 3 Rounds 10 x Scapula Push Ups 20 x Banded Good Mornings 10 x Pull Aparts
Strength
6 Rounds A1) 8 ES x Landmine Rows A2) 8 x Perfect Push Ups
WOD
Workout Format
High Hang Clean 3 Rounds 27 Burpess 27 High Hang Clean and Press
Strength
Monday, December 14th, 2020
General Warm-Up
Skipping Practice - 3 minutes Chest Primers, 3 Rounds 30 seconds x Push Outs 30 seconds x Forearm Crush 30 seconds x Crush and Squat 2 Rounds 10 x Inch Worms 30 seconds x Flutter Kicks
Strength
5 Rounds 8 x Goblet Squat 40 Seconds ES x Paloff Squat and Press
WOD
Workout Format
AMRAP 30 5 Push Ups 10 Sit Ups 15 Squats
Strength
Friday, December 11th, 2020
General Warm-Up
Skipping Practice - 2 minutes Chest Primers - 3 Rounds 10 x Push Outs 10 x Crush and Squat 3 Rounds 10 x Knee tucks 10 x Broad Jumps 30 seconds x Heel Touches
Strength
6 Minutes Practice Box Jumps Max Height
WOD
Workout Format
AMRAP 30 5 Push Ups 10 Sit Ups 15 Squats
Strength
Thursday, December 10th, 2020
General Warm-Up
Skipping Practice - 2 Minutes 3 Rounds 20 x Scapula Push Ups 30 seconds ES x Side Plank 10 x Med Ball Cleans
Strength
Bent Over Barbell Row- Remain in Internal Torque 4 x 8 Skills session: Hang Clean
WOD
Workout Format
3 Rounds 7 Hang Power Clean 5 Front Squats 3 Push Press 15 Burpees over Bar
Strength
Wednesday, December 9th, 2020
General Warm-Up
Skipping Practice 2 minutes 3 Rounds 3 x 30 seconds ES Palloff Hold 20 x Inch Worms 20 x Med Ball Crush and Squat
Strength
Front Squats Heavy - From Rack Reps - 3.3.3.3.1.1 - find your max Progressive
WOD
Workout Format
In 20 minutes Row or Bike 200 meters 400 meters 800 meters 400 meters 200 meters * 1 minute rest in between work sets
Strength
Tuesday, December 8th, 2020
General Warm-Up
Skipping Practice - 2 minutes Chest Primers - 2 Rounds 10 x Push Outs 30 seconds x Med Ball Crush 20 x Banded Good Mornings
Strength
Sumo Squats Heavy (Tempo 1.5.1.1) Triples - 4 Inch Risers
WOD
Workout Format
AMRAP 3 20/14 Calories Wall Balls for the remainder of time * 2 minute rest * AMRAP 3 20/14 Calories MB or BOSU Push Ups for the remainder of the time
Strength
Monday, December 7th, 2020
General Warm-Up
Skipping Practice - 2 minutes Chest Primers, 3 Rounds: 10 Push Outs 30 sec forearm crush 30 sec crush and squat 10 Close Grip Push Ups
Strength
Weighted Push Ups 4 sets of 5 Alternative 8 sets of 5 Perfect Push Ups (not weighted)
WOD
Workout Format
3 Rounds 200 meter Row (.35 Bike) 10 Perfect Push Ups 20 Sit Ups 30 Med Ball Squats
Strength
Friday, December 4th, 2020
General Warm-Up
3 Rounds Chest Primers * Then 3 Rounds 10 x Med Ball Cleans
Strength
DB Front Squats Sets of 10 16 Minutes Review DB Cleans
WOD
Workout Format
4 Working Sets - 90 Seconds Rest Go to a max on each exercise for four rounds Box Jumps Double Unders Slam Balls
Strength
Thursday, December 3rd, 2020
General Warm-Up
3 Rounds 5 ES x Bird Dogs 5 ES x Dead Bugs 10 x Inch Worms 10 x Scapula Push ups
Strength
Reverse Hypers - on Bench x 1 min x 2 2 min rest DB Bent Over Row 5 x 5 - Bench Supported- Internal Torque
WOD
Workout Format
AMRAP 15 30 x Bench Hops 20 x Calories 10 x Thrusters (95 / 65)
Strength
Wednesday, December 2nd, 2020
General Warm-Up
3 Rounds 5 x Close Grip Push Ups 30 seconds x MB Push Outs 30 seconds x MB Forearm Crush 10 x Band Pull Aparts