Monthly Archives: December 2022

WOD “The Final Countdown” 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders ACCESSORY Hamstring Ring Curls 4 sets: 10 reps *Rest 1:30-2:00 b/t sets Seated Double DB Shoulder Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets   MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch […]

STRENGTH PREP Snatch: 5×1 Perform 5 singles within 60-75% of 1RM Snatch Set 1: 60% Set 2: 65% Set 3: 72.5% Set 4: 72.5% Set 5: 75% *Percentages based on squat snatch Clean and Jerk: 5×1 Perform 5 singles within 60-75% of 1RM Clean and Jerk Set 1: 60% Set 2: 65% Set 3: 67.5% […]

WOD “Midnight Kiss” Freedom (RX’d) 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Assault Bike MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back

STRENGTH PREP  1 Snatch Push Press + 1 Overhead Squat: Set 1: 67.5% Set 2: 77.5% Set 3: 82.5% Set 4: 92.5% Set 5: 100% WOD  “Time Square Ball Drop” 5-10-15-20-15-10-5 Pull-ups GHD’s (Or Stick Sit Ups) *2 Wall Walks after each round MOBILITY 1 min couch stretch (each side) 1 min Bicep Wall Stretch […]

STRENGTH PREP 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 75% Set 5: 80% WOD  “Black Eyed Peas & Collard Greens” 10 Rounds 7 Dumbbell Deadlifts (50s/35s) 7 Dumbbell Front Squats (50s/35s) 7 Dumbbell Shoulder to Overhead […]

WOD Death By Bike Erg & GHD Every 2 minutes: 12 GHD Sit Ups (Or 12 Stick Sit Ups) Bike Erg Calories (Or Assault Bike) *Start with 10/8 Calories and add 2 calories every set until unable to complete in 2 minutes. Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at […]

WOD PART 1: Heavy Snatch Balance * Work up to a heavy single for the day * PART 2: “Silver Bells” Teams of 2 10 rounds (each/1:1) 200/175m Row Mobility 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)

WOD PART 1: 1 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – PART 2: Cindy Lou Who “Cindy” AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats Mobility 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 […]

WOD PART 1: 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5×3 PART 2: “Rockin’ Around the Christmas Tree” “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back  

WOD “It’s Beginning to Look a Lot Like Christmas” Every 3:00 (8 sets) 15/12 Calorie Assault Bike (Or 12/10 Echo Bike) 10 Dumbbell Thrusters (50s/35s) Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 second pause at the top with 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative […]