181231 Warm-up 2 Rounds 36 Walking Lunges 6 Inch Worms 10 Banded Good Morning Wrist Stretches Proper KB Deadlift Form + Farmer Carry Shoulder Position Metcon (Time) 3 Rounds 200′ Farmer Carry 88/70 (4 x 50′ down and back) For time. Let’s end the year well! This is as far as last year’s baggage gets…
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181229 Vince x 30 (Time) 30 HSPU 12 sq. Snatch 185/125 29 T2B 19 power clean 185/125 88 double under 30 HSPU
181228 Warm-up Warm up *there are a lot of complicated movements here. make sure to scale appropriately! Metcon (Time) Row 100/80 Cals HR Push Up x 80 DB Step Up x 60 (50/35lb.DB) SDHP x 40 (135/95) Ring Dip x 20 *35 Time Cap
181227 Warm-up Tabata Air squat (first 2 rounds with band around knees) Banded Shuffle 10 Explosive Jumps out of squat Back Squat (4 4 4 4 3 3) superset with 2 explosive box jump (don’t build high enough where you could fail) Metcon (Time) 35 Backsquats (225/155) (every minute do 6 burpees to bar) time…
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181226 Warm-up 30 Walking Lunges 25 Calf Raises Play ground Skip, A-Skip 2:00 Single Under Practice 2:00 Double Under Practice Bench Press Demo Bench Press (4 4 4 4 4) work up to a heavy 4 rep Annie (Time) 50-40-30-20-10 Double-unders Sit-ups RX = you must touch a dumbbell laying flat on the ground in…
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181225 Metcon (Time) 50 Push Ups 50 Air squats 50 Jumping Alternating Lunges (total) 50 Tripod Push Ups (this is the normal HSPU progression) have fun doing a workout from home! maybe coach some family members up and have them do it with you! Warm-up Home WoD Stationary Inch Worm x 5 Sexy Bear x…
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12 Days of WoDmas 12 Days of WoD-MAS (Time) 12 Days of WoD-MAS! 1. A burpee and a jumping pullup 2. Two front squats 3. Three bars of death (OK, just a deadlift, a clean and a jerk.) 4. Four Pistols (on each leg) 5. Five slow descend Push Ups (on golden rings) 6. Six…
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181222 Deadlift (4 4 4 4 4) every :90 do 4 reps of deadlifts. they don’t need to be unbroken. try for 75% through all sets only if form remains intact. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft. rope 20 box jumps…
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181221 Warm-up Warm Up DB Bench Press (6 6 6 6) Work up in weight Superset with Front Squat using same weight Metcon (Time) 21 DB Thrusters 50/35 8/6 Bar Muscle Ups 15 DB Clean and Jerk 6/4 Bar Muscle ups 9 Thrusters 4/2 Bar Muscle ups
181220 Warm-up Roll 8 Min Directed Stretching Metcon 3 Rounds (15 Min) 6 ea. Windmills 2 ea. TGU 20 Walking Lunges X Strict Pull Up Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Sit Ups 3 Wall Walks
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