Sandwich

Friday, December 14 2018

WOD: Row 1000 meters Then, 5 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Row 1000m *26 minute time cap* Modifications: less handstand pushups if 50 is going to be too many, kneeling db press for handstand push ups ,less single leg squats, than single leg squats to a target

Strength: 6 Rep max db push jerk (work up using sets of 2-3reps until you feel challenged and then go after the 6 rep, probably only have two legit chances to go after the 6 rep before fatigue would become an issue)

Recovery: 1x100 seated banded face pulls


Very simple doesn't mean easy

Thursday, December 13 2018

WOD: 3 rounds: 21 step ups 24/20(unweighted), 15 burpee, 9 Russian swings 70/53

Strength: 4x4 barbell lunge (use speciality bar if possible, lunge back not forward and stay in place, slightly heavier than last week)

Accessory: 4x20 feet elevated hip bridges with hip circle

Recovery: 100 supermans every 10 pause for :10


Gymnastic prep and an every 3 minute

Wednesday, December 12 2018

Gymnastic Prep: 5x3 Weighted Chin ups and 5x3 weighted Dips Modify chin ups by going unweighted, doing less reps in each set, using ring chin ups, using a band, modify dips by using matador, boxes or doing dips on p-bars

Conditioning: Every 3 minutes for 21 minutes - 250m row, 20 ball slams 30/20(new wall balls), 20 abmat sit ups

Recovery: 1k row/ski or 2k C2 bike nose breathing only


4 rounds - How consistent can you be?

Tuesday, December 11 2018

WOD: 4x30/20 assault bike cals - rest time it take to complete the first round - try to get all four intervals consistent - so don’t max out on the first one.

Strength: 10x10 bench press @ 50-60% of 1RM Bench Press - grip may rotate as necessary to complete the work - should work in no more than groups of 3

Recovery: 1x100 seated banded face pulls


Seems simple

Sunday, December 9 2018

WOD: 5 rounds - not for time - max rep bench press rx is body weight/75%bw for females - rest 2 minutes max strict pull ups, rest 2 minutes.

Accessory: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises

Recovery: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises


LIKE Annie

Saturday, December 8 2018

WOD: Like Annie: 50-40-30-20-10 Med ball cleans 20/14, abmat sit ups, lunge steps(unweighted), push ups, double unders Modify push ups by cutting number, going to a target(shortening range) Modify double unders by doing double the number in singles

Accessory: Drill the fundamentals

Recovery: Coaches Choice


Barbell work

Friday, December 7 2018

WOD: Complete 10 rounds with barbell: 5 deadlift, 5 front squats, 5 push jerks, 5 hang cleans (increase weight each round, no time limit)

Strength: 1 rep max Floor press - either straight bar or speciality bar -

Recovery: 2x1:00 birdog (1:00 on each side)


The final countdown

Thursday, December 6 2018

WOD: 18-15-12-9-6-3 reps for time of: Double DB Thrusters 35/20 Single ARM DB Power snatches 35/20 Toes-to-Bars

Strength: 4x4 barbell lunge (use speciality bar if possible or manta ray, lunge back not forward and stay in place)

Recovery: 50 open chain abductions (lay on your back with hip circle and feet in the air)


21's on both sides

Tuesday, December 4 2018

WOD: 21-15-9 reps for time of: Left-arm kettlebell snatches 53/35 Right-arm kettlebell snatches 53/35 Pull-ups (strict) you may modify the workout by using kipping/butterfly pull ups but the workouts intention is to be done strict. Other modifications include banded strict pull ups, supine ring rows, supine bar rows, kneeing pull ups.

Gymnastic Prep: 5 rounds 10 hollow rocks, 10 v- ups, 10 tuck ups, :10 hollow hold, 1:00 rest between rounds

Recovery: 1x100 supermans