Archive for December, 2017

18th Dec

December 17th, 2017

Monday
A
Every 2 mins 4 rounds
5 deadlifts (as heavy as possible)
100m sprint
B
5 RFT
5 deadlift (125/80)
10 chest to bar
20 double unders

TUESDAY
A
3-3-3-3-3
Power clean
B
30-20-10
Wall balls
Sumo deadlift high pull 35/25kg
Box jumps
Push press 35/25kg
Row, calories

WEDNESDAY
A
3×10 shoulder press ( at the same weight )
B
In pairs:
9-15-21
Synchronised thrusters 42.5/30kg
Synchronised bar-facing burpees
200m run

THURSDAY
A
1-1-1-1-1-1-1-1-1-1
Snatch
B
For Time:
50 Burpee Box Jump Overs
35 Hang Power Cleans (95/65)
20 HSPU
35 Hang Power Cleans (95/65)
50 Burpee Box Jump Overs

FRIDAY
A. MURF
1 mile run(1600km)
100 pull ups
200 push up
300 squat
1 mile run

SATURDAY
CHRISTMAS WOD PARTAY
A partner 12 days of Christmas
For time
1 sumo deadlift highpull (35/25)
2 thrusters (35/25)
3 push press (35/25)
4 power cleans (35/25)
6 kettle bell swings
7 pull ups
8 knee to elbows
9 box jumps
10 double unders
11 burpees
12 overhead walking lunges (20/10)

Dec12

December 12th, 2017

MONDAY
A
7-7-7-7
Shoulder press
B
3 rounds
7 pull ups
7 ring dips
7 squat clean and jerks (90/60)

TUESDAY
A
3-3-3-3-3
Power snatch
B
Run 1200m
50 wall balls
Run 800m
50 DB snatch (22.5/15)
Run 600m
50 KB swings (24/16)

WEDNESDAY
A
3-3-3-3-3
Deficit Deadlifts (stand on 20kg plate)
B
15 min AMRAP
25 overhead lunges (30/20)
15 kness to elbows

5 burpee touch bar♥

THURSDAY
A
Back squat
7-7-7-7-7
B
3 rounds
200m run
15 thrusters (45/30)
4 stair climbs

FRIDAY
A
Grace
30 clean-and-jerks (60/42.5)
B
50-40-20
Double unders
Burpees
KB sumo deadlift highpull (32/24)

SATURDAY
A
AMRAP
3 rounds 1 min on each station, 10 sec between station
Slam balls
Power snatch (35/25)
GHD Sit up
Push press (35/25)
Row
Rest 1 min between rounds
B
Superset
Sumo deadlift (5-5-5-5)
Superset with bench (5-5-5-5)

Dec 4

December 5th, 2017

MONDAY
A.
10 min EMOM
5 Pistol squat – scale = band or box
3 ring dips – scale = box jump dips
B.
30-24-18-12-6
KB front squats (24/16 each hand)
Deficit push ups (hands on kettlebells)

TUESDAY
A ‘Filthy Fifty’
For time
50 Box jumps
50 jumping pull-ups
50 Kettlebell Swings (16/12)
50 steps Walking lunge
50 Knees to elbows
50 Push Press (20/15)
50 Back Extensions
50 Wall Ball shots (20/14)
50 Burpees
50 Double unders

WEDNESDAY
A.
3-3-3-3-3
Bench Press
B
3 RFT
90 SEC AMRAP ON EACH EXERCISE
GHD sit-up
Cal row
rope climbs
Double unders
Rest 1 Min

THURSDAY
A
2-2-2-2-2-2-2-2
deadlift
B
20 Min AMRAP
20 OHS (25/20)
20 Back squats (25/20)
200m run

FRIDAY
A ‘DIANE’
21-15-9
Deadlift (102.5/70)
HSPU
B.
if extra time
4 rounds
Max t2b (without dropping)
20 good morning

SATURDAY
A
Partner WOD
5 Rounds each (alternating rounds)
21 Double unders
15 pull ups
9 clean and Jerks (60/40)
B
5x 30 sec
Plank