Floor Press, Box Step

Sunday, December 15th 2019

WOD: 4 rounds for time, 8 Floor press (barbell or dumbbell), 12 box step ups(total) 24/20, 20 alternating KB Rows

Strength: Perform 5x5 Db bench press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Gymnastics Prep: 3 rounds, 20 hollow rocks, 20 supermans, 20 v- ups, 1:00 hollow hold

Recovery: Coaches Choice


Saturday, December 14th 2019

WOD: 4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise. Choose one, or mix and match. Rest 5 minutes between rounds. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Strength: 3x5 back squat @ 65% of 1RM

Recovery: Coaches Choice

Row n Thrust

Friday, December 13th 2019

WOD: 50-40-30-20-10 reps for time of:Row (calories),Thrusters♀ 35 lb. ♂ 45 lb.

Strength : Work up to 1 Rep max bench press(any grip) if you have done this fairly recently then use a specialty bar - swiss bar/football bar/buffalo bar and get a max on one of those

Accessory: 3x20 Shoulder taps

Recovery: 1x50 laying on back - banded tear aparts

3 Rounds High Rep

Thursday, December 12th 2019

WOD: 3 rounds 10 deadlift 185/135,15 T2B, 60 double unders

Strength: 5x5 Goblet squat(AHAP) using this tempo 5 seconds down and 3 seconds at bottom and fast up - between sets complete 4x10 box jumps standing w/ weight if possible or 4x8 weighted step ups

Recovery: 50 supermans w/ 3 second pause at top

21 Minutes Total

Wednesday, December 11th 2019

WOD: Every 3 minutes for 21 minutes - 250m row, 20 step ups on 20” box , 20 tuck crunches

Gymnastics Prep: 5x3 Weighted Chin ups and 5x3 weighted Dips - 5x5 kipping swing, 5x:30 Hollow hold

Recovery: 1x25 cobra push ups

Feel It In The Arms

Tuesday, December 10th 2019

WOD: 21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups

Strength: 4x6 Floor press @ 50-60% of 1RM bench press use either close or medium grip

Accessory: 2x20 each side thumb down rear delts

Recovery: 1x50 banded tear apart at chest height or lower for band height

Every Minute

Monday, December 9th 2019

WOD: Complete 150 wall balls every minute on the minute including the first minute complete 4 burpees. 16 min time cap

Strength: 1 rep front squat to short box

Recovery: 1x50 calf raises

"It's Just 5 Rounds"

Sunday, December 8th 2019

WOD: 5 rounds for time of: 50 double-unders 20 sumo deadlift high pulls 53/35 kb 20 abmat sit ups 20-cal. Row

Recovery: Coaches Choice

Snatch n' Jump

Saturday, December 7 2019

WOD: 21-15- 9 Hang db Split Snatch snatch 96/65, burpee box jumps 24/20

Strength: 3x5 back squat @ 60% of 1RM

Accessory: 3x30 glute ham bridges w/ hip circle

Recovery: coaches choice

An Easy 4 Rounds

Friday, December 6th 2019

WOD: 4 rounds NFT - 10 barbell shoulder to overhead, 20 banded face pulls, 30 abmat sit ups anchored

Strength: 1 rep floor press w/ :03 hold at the bottom

Accessory: 4x10 “Louie” Push ups, 4x20 MED Ball “Punches” (use new med balls)

Recovery: 2x1:00 FLR - arms extended plank