WOD

Dec
14
Workload

12/15/18


WOD


4 RFT


800m Run


20 Hang Power Cleans 65/65


20 OTB Burpees


20 Barbell Lunges (front or back rack) 65/95


Dec
13
Pull and Push

12/14/18


Mobility


Sampson Stretch


Couch Stretch


Pigeon Pose


5/3/1 Week 3 Elevated Deadlift


75%x5; 85%x3; 95%x1+


WOD


27-21-15-9


D/L 155/225


Wall Balls


*30 Dubs (end of each round)


Hard Core Fit


*Same as above except singles and D/L 95/135


Dec
12
Ahead of the Game

12/13/18


Warm Up


3 rounds


10 Cal Ski Erg or Assault Bike


WOD


5 RFT


200m Run


15 HSPU


15 TTB


15 Push Press 65/95


15 Renegade Rows 20/30


EWOD


Teams of 3


3000m ski Erg switch every 100m
Rest 3 mins
300 burpees over partner
Switch every 10


Dec
11
Mommy & Me

12/12/18


Mobility


Wrist Stretches


Couch Stretch


Pigeon Pose


5/3/1 Week 3 Front Squats


75%x5; 85%x3; 95%x1+


WOD


EMOM x 18 min


Min 1- 10 Front Squats


Min 2- 10 DB Power Cleans 35/50


then…


3 RFF


250m Row


50m Sled Push 45/90


Hard Core Fit


*Same as above except KB Goblet Squats


Dec
10
High to Low

12/11/18


Core Work


3 rds


5 Strict TTB


10 Russian Twists (per side)


20 Ab Mat Sit-ups


WOD


30-20-10


Box Jumps


Pull-ups


Burpees


EWOD


1 mile Indian Run warm up
2 x 12 min AmRAP


A) bridge repeats (30 sec rest)
B) 50m sand relays


Dec
09
"Victory"

12/10/18


Mobility


Banded Rotator Cuff Complex


Banded Shoulder Distraction


Pigeon Pose


WOD


Hang Power Snatch-400m Run-KB Swings


25-Run-5


20-Run-10


15-Run-15


10-Run-20


5-Run-25


Rx= 55/70; 65/95


Hard Core Fit


*Same as above except 25/35; 55/75


Dec
07
Battle Of The Boxes


Dec
06
"Calm Before The Storm"

12/7/18


2 RDS


10 GM


10 STIFF LEGGED DL


5/3/1 WEEK 2 ELEVATED DL FROM BLOCKS


70%x3


80%x3


90%x3+


WOD


8 MIN EACH STATION AMRAP


STATION 1


-10 BENCH PRESS 95/135


-10 DL 95/135


STATION 2


-25 YARDS PROWLER PUSH


-10 RING PUSH UPS


HARD CORE FIT


SAME AS ABOVE


*SUB H.R PUSH UPS/KB DL/RENEGADE ROWS FOR RING PUSH UPS


Dec
05
"Frick and Frack"

12/6/18


MOBILITY WORK/CORE


2 RDS


30 SEC PIGEON POSE EACH SIDE


30 SEC PLANK


30 SEC V-UP


WOD


TEAMS OF 2


3x100M SPRINT RELAY STYLE(BOTH PARTNERS DO 3)


50 WALL BALLS TOTAL


3xDB FARMERS WALK 20/30(BOTH PARTNERS DO 3)


50 THRUSTERS 65/95


3xOH WALK WITH PLATE 25/45(BOTH PARTNERS DO 3)


50 DB STEP UPS 20/30


3x10 CAL ROW


EWOD


EMOM x 10


6 Burpee box jump overs


EMOM x 5


45 dubs


EMOM x 10


150m Row
200m Row or 250m Row


*adjust according to ability. Should be about 10-15 sec rest


Dec
04
"Ascent"

12/5/18


2 RDS


BANDED RORATOR CUFF WORK


10 INTERNAL ROTATIONS


10 EXTERNAL ROTATIONS


WOD


*17 MIN CAP


3 HSS 65/95


3 TTB


10 DUBS


6 HSS


6 TTB


15 DUBS AND SO ON


*DUBS KEEP INCREASING BY 5 REPS


HARD CORE FIT


*SAME AS ABOVE


*SUB 1 ARM DB OH SQUATS/V-UPS/SINGLES


***SINGLES START AT 20 AND DOUBLE EACH TIME


Categories