WOD

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) AMRAP In 12 Min Of:
21 Box Jumps (24″/20)
15 Cal Row
9 Handstand Push-ups

rest 4 min

AMRAP in 8 Min Of:
5 Strict Pull-ups
10 Burpees
15 Sit-ups

C) 3 Sets
Seated DB Curl x16
Quadruped Leg Kick Backs x20 ea. leg

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) In 15-20 Minutes Build Up To 1RM Clean and Jerk

C) 2 Rounds For Time Of:
15 Push Press (155/105)
50 Double Unders
10 Push Press
40 Walking Lunges
5 Push Press
30 Deadlifts (155/105)

 

HIIT – “Medcore”

AMRAP IN 12 MIN OF :

20 Wall Balls

20 Med Ball SDLHP

rest 60 sec

Then do:

Med Ball Core:

20 Med Ball Sit Ups

20 Med Ball Russian Twists

20 Med Ball Mountain Climbers

20 Med Ball Roll Outs

20 Med Ball Bicycles

A) 3 Sets
Snatch Grip Romanian Deadlift x5
Behind The Neck Snatch grip Push Press x5
Hang Muscle Snatch x5
Overhead Squat x5

B) Every 90 Sec For 15 Min Do:
Power Snatch + Hang Power Snatch + Overhead Squat x3
*Building

C) 3 Sets, Ea For Time Of:
25 Pull-ups
500 m Row
10 Hang Squat Snatch (135/95)
rest 6 min

Merry Christmas!

Holiday schedule today!

8am – open gym

9am – WOD

A) Coaches Choice

B) EMOM For 12 Min Do:
Odd – DB Thruster x10 (50/35)
Even – Kettlebell Swing x15 (53/35)
rest 2 min
EMOM For 12 Min Do:
Odd – Cal Assault Bike x10/8
Even – Toes To Bar x10
rest 2 min
EMOM For 12 Min Do:
Odd – Squat Box Jump x10
Even – Wall Climb x3-4

A) Coaches Choice

B) 12 DAYS OF CHRISTMAS 

For Time:
1 Muscle-up
2 Front Squats (95/65)
3 Toes to Bar
4 Pull-ups
5 Burpees
6 Kettlebell Swings (55/35)
7 Box Jumps (24/20)
8 KB Sumo DL High Pull (55/35)
9 Sit-ups
10 Thrusters (95/65)
11 Clean and Jerks
12 Push Press

If you cannot do muscle-ups, do 5 Ring Rows and 5 push-ups per round. If you begin the workout with muscle-ups but cannot complete it. Transition to ring rows and push-ups.

Merry Christmas!

A) Coaches Choice

B) In Teams Of 4 Perform:
4 Min Max Assault Bike (Athletes 1+2)
4 Min Max DB Box Jump (Athletes 3+4)
*Once 4 min is up, athletes will rotate and perform the station they have not yet performed
rest 2 min
then do:
4 Min Max Clean and Jerk (Athletes 1+4)
4 Min Max Cal Row (Athletes 2+3)
*Same format as above

**Only 1 athlete can work at a time. You may rotate athletes at any time

(RX for DB Box Jump is 24″x20lb ea. hand/20″x10lb ea. hand)

HIIT – “Body Snatcher” 

EMOM FOR 20 MIN DO :

30 sec max effort Jumping Lunges

rest 30 sec

30 sec max effort Single DB Thruster w/hip circles

rest 30 sec

30 sec max effort Bulgarian Lunges

rest 30 sec

30 sec max effort DB Snatch

 

A) Coaches Choice

B) In 15-20 Min Establish a 1RM Power Snatch

C) For Time:
60 Wall Balls (20/14)
40 Deadlifts (185/120)
20 Bar Muscle-ups
40 Deadlifts
60 Wall Balls

HIIT – ” Aerocore”

AMRAP IN 3 MIN OF : Air Bike

rest 30 sec

AMRAP IN 3 MIN OF :  CORE

rest 30 sec

AMRAP IN 3 MIN OF : ROW

rest 30 sec

AMRAP IN 3 MIN OF : Core

rest 30 sec

AMRAP IN 3 MIN OF : Burpees

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) 2 Sets Of:
2 Min Max Overhead DB Carry (50/35) (50ft increments = 1 rep)
2 Max Cal Row
2 Min Max Walking Lunge
2 Min Max Ski Erg
2 Min Max Shuttle Sprint (50ft increments = 1 rep)

C) 3 Sets
Push-up x10 @31×1
Seated Hip Abduction x20