12.23.2022 WORKOUT OF THE DAY
December 22, 2022
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 the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slo
12.22.2022 WORKOUT OF THE DAY
December 21, 2022
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)
12.21.2022 WORKOUT OF THE DAY
December 20, 2022
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 min Seal Pose
12.20.2022 WORKOUT OF THE DAY
December 19, 2022
WOD
PART 1:
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
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
12.19.2022 WORKOUT OF THE DAY
December 18, 2022
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
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
12.16.2022 WORKOUT OF THE DAY
December 15, 2022
WOD
Arctic Puffin
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Mayhem Mini-Pump – Lower Body Push/Pull
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
Mobility
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each s
12.15.2022 WORKOUT OF THE DAY
December 14, 2022
WOD
Clean & Jerk 10x1
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Snowshoe Hare
Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row
Individual Option:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
12.14.2022 WORKOUT OF THE DAY
December 13, 2022
WOD
Narwhal
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10x25’ Shuttle Runs
Part 2
Alt. Incline DB Bench
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Part 3
Weighted Hip Thrust
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Mobility
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
12.13.2022 WORKOUT OF THE DAY
December 12, 2022
WOD
Clean Deadlift + Hang Power Clean + Push Jerk 5x9
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
Arctic Fox
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2x35/20) (20” - all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min
12.12.2022 WORKOUT OF THE DAY
December 11, 2022
WOD
Snatch Push Press + Overhead Squat 1x3
2 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy in 10-12 minutes
Polar Bear
3 rounds
10 Front Squats (95/65)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7:00-
For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (95/65)
Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
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