Monthly Archives: December 2016

WOD NOTES Testing your gymnastics endurance. The goal is to complete 50+ reps over the 10 sets. Fitness EMOM x 10 Push ups B1) BB Strict Shoulder press 4 x 8-12 B2) Band reverse fly’s 4 x 15 B3) Triceps Push downs 4 x 10-12 Performance EMOM x 10 HSPU B1) BB Strict Shoulder press 4 x 8-12 B2) Band reverse fly’s 4 x 15 B3) Triceps Push downs 4 x 10-12

WOD NOTES In the spirit of the holiday’s its time for the classic xmas WOD. Perform the workout just like the song…. Fitness “12 Days” 1 250  m Row 2 Push ups 3 DB Thrusters 4 Burpees 5 Step ups 6 Ring rows 7 KB Swings 8 DB Snatches (4 each) 9 V ups 10 Walking Lunges 11 Calorie Assault bike 12 Man-Makers Performance “12 Days” 1 Snatch 115/75 2 Bar Muscle-Ups 3 DB Thrusters 40/25 4 Burpee Box Jumps 24/20 5 HSPU 6 CTB 7 KB Swings 32/24 8 Wall balls 20/14 9 Toes to Bar 10 Walking Lunges 11 Ring Dips 12 Man-Makers 40/25 Sport Power Clean 2 RM 1 Floor + 1 Hang HBBS 5 RM then… 2 x 3 at same load C1) Cable lat pulldown 4 x 8-12 C2) Ring dips 4 x 5-8 C3) 1/2 kneeling Pallof press 4 x 6

WOD NOTES 2 part workout today. Starting to play around with “open style” workouts. Fitness START THE CLOCK… For time 25-20-15-10 Calorie Rowing Wall balls @20 MINUTES ON THE CLOCK, START… 8 minute AMRAP 10 Burpees 20 DU 30 Sit ups 40 Walking lunges Performance START THE CLOCK… For time 27-21-15-9 Wall balls 20/14 Power Snatch 75/55 @20 MINUTES ON THE CLOCK, START… 3 RFT 21 Calorie Row 7 FS 155/105 5 Burpee over bar Sport Snatch grip sotts press Warm up and positioning 3 x 5 Hang Snatch 3 RM 1 floor + 2 from hang Clean Dead lift 8 RM (no rounding of the back at all) Then 2 x 5 at same load

WOD NOTES Fun team workout today. You will spend plenty of time with the medball today. Recommended med ball loading is 20/14. Score is the total number of reps completed in 20 minutes. Fitness and Performance 20 minute AMRAP Team of 2, 25 Med ball sit ups (passing back and forth) 20 Burpees (partner holds plank) *15 partner Squats (hold med ball back-to-back) *if you drop the ball = 250 m row 10 Deadlifts each @185/135 Sport Split Jerk Pause in dip and lockout 3 x 1 @80% 3 x 1 @85% 3 x 1 @87% HBBS 5 sets x 8 @90% of your 8 RM (from Thursday) BB Bonus C1) Bench press 3 x 10 C2) Strict pull ups 3 x 8 C3) V ups 3 x 15