WOD

29/12/2014

Deadlift

10x10x10x10x10

Straight Leg – Single Leg DB – 10 reps each leg – same weight

Annie

50-40-30-20-10

Double-unders
Sit-ups

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28/12/2014

Metcon

For people that missed the 12 days of Xmas workout on Dec 23rd we will do this.

1 – Wall Climb
2 – Ring Dips
3 – Pull Ups
4 – Hanging Squat Cleans (40/25)
5 – Burpees
6 – Slam Balls (25/15)
7 – Wall Balls (20/15)
8 – Box Jumps (24/20)
9 – Push Ups
10 – 100M Rows
11 – Toes to Bar (V sit ups stab ball)
12 – Man Makers (40/25)

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24/12/2014

Pull up Progression

Ring Rows (10 Sets with same # of reps each set)
20 Minutes – do one set every 2 minutes
Do Ring Rows with feet elevated

Core Workout

20 Minutes – do one set every 2 minutes

1) 25 GHD situps
2) 25 Hip Ext (weighted if needed)

10 Minutes

200 Bosu AB twists with Med Ball (12/8)

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23/12/2014

12 Days of Christmas

Just like the Xmas song

1 – Wall Climb
2 – Ring Dips
3 – Pull Ups
4 – Hanging Squat Cleans (40/25)
5 – Burpees
6 – Slam Balls (25/15)
7 – Wall Balls (20/15)
8 – Box Jumps (24/20)
9 – Push Ups
10 – 100M Rows
11 – Toes to Bar (V sit ups stab ball)
12 – Man Makers (40/25)

Time Cap 45 Minutes

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22/12/2014

Metcon

5 RFT

Run 400m
30 Box Jumps (24/20)
30 KB Swings (24/16)

Every 7 minutes for 35 minutes
Score time for each round

 

Skill

Worlds greatest stretch

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21/12/2014

Metcon

For Time

50-35-20
Dumb Bell Thrusters (35/25)
20-35-50
Burpees

Experienced use Barbell

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20/12/2014

Pull-ups (100)

Strict, if not horizontal bar, if not low rings

Metcon (Time)

B. In Front a 30 Min Running Clock
1) 0:00 to 10:00
Run 1 mile – for time.
Rest the remainder of the 10:00.
2) 10:00 – 20:00
For time:
25 Rope Climbs*
Rest the remainder of the 20:00.
3) 20:00 – 30:00
Row 2k – for time.

* Scale 3:1 partial ascents (75)
Only count time used completing task not rest time between exercises 1 and 2 and 2 and 3

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19/12/2014

Bench Press

12x8x5x3x1

15 Minutes to Complete
Do a set every 3 Minutes

Metcon (Time)

100 Double Unders (scale to 300 single)
21-15-9
Goblet Squats (experience BB 135/95)
42-30-18
Ab Mat Situp (experience GHD situps)

 

If still have time to Worlds Greatest Stretch

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18/12/2014

Speed and Agility Drills

1) Team – Plank/Shuttle Run (5-10-5)
4 Runs each

2) Serpent (front & back)
4 Runs each

3) Banded partner sprints
4 Sprints each

4) Agility Ladder (icky shuffle)
4 times up and down the ladder

5) Tabata Mirror (Partnered)

Bonus
Star Drill (1base + 7 cones) for time.

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17/12/2014

Deadlift

8x8x @ 30X1

Rest 2 minutes between these sets
Focus on Tempo and perfect form
Add weight only if you can stick to the tempo.

Strength

Every 4 Mins for 12 Mins
3 Sets

1 Min AMRAP Lunges + Curls
Rest 30 Seconds
30m Farmers Carry (Heavy)

Metcon

AMRAP
12 Min EMOM

Odd- 30 Sec AMRAP Double Under
Even- 30 Sec KB Swing – Russian (32/24)

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