WOD

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)

1 2 3 4 134