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
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
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
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
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
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
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
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
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