WOD’s for the Week – 12/21 to 12/26

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
 3 rounds
-9x Squat
-6x Push-up
-3x Pull-up

Remaining time: Double Unders

 4 rounds
-6x Press (PVC)
-6x Burpee
-6x Sit-up

Remaining time: Double Unders

 3 rounds
-9x Deadlift (PVC)
-6x Dip
-3x Box Jump

Remaining time: Double Unders

THURSDAY FRIDAY SATURDAY
 2 rounds
-10x Press (light)
-10x KB Swing (light)
-10x Squat Jump

Remaining time: Double Unders

No Class 12/25/2015

Happy Holidays!

 3 rounds
-7x Clean (PVC)
-7x Sit-up
-7x Mountain Climber

Remaining time: Double Unders

~ Strength ~

Plan: 15 min to complete specified work load (movement based on total attended classes in the week)
2 classes / week 3 classes / week >3 classes/week
Schema: 15 min to complete 3 supersets of  5 reps/move @ 75% 1RM

Day 1: Back Squat + Pull-up

Day 2: Deadlift + Push-up

Schema: 15 min to complete 3 supersets of  5 reps/move @ 75% 1RM

Day 1: Back Squat + Pull-up

Day 2: Deadlift + Push-up

Day 3: Clean + Dip

Schema: 15 min to complete 3 supersets of  5 reps/move @ 75% 1RM

Pick one of…

  • Back Squat
  • Deadlift
  • Press
  • Front Squat
  • Clean
  • Snatch

…and Pick one of…

  • Push-up
  • Pull-up
  • Dip
  • Handstand Push-up

~ Conditioning ~

Schema for Week: Choose Heavy or Light on your Day 1, then alternate Heavy and Light days, even if skipping a day.

MONDAY TUESDAY WEDNESDAY
Heavy
15-9-6
-Front Squat (115/75#)
-Strict Pull-up

Light
21-15-9
-Box Jump (30/24″)
-Kipping Pull-up

Heavy
12 min E[2]MOM
-5x Strict Press (95/65#)
-5x Burpee (CTD)

Light
12 min EMOM
-5x Push Press (75/45#)
-5x Burpee (CTD)

Heavy
10 min AMRAP
-6x Deadlift (225/155#)
-6x Dip

Light
10 min AMRAP
-5x Deadlift (135/95#)
-5x Dip
-5x Push-up

THURSDAY FRIDAY SATURDAY
Heavy
4 rounds
-5x Handstand Push-up
-10x Kettlebell Swing (70+/53+#)
-15x Box Jump (24/20″)

Light
4 rounds
-5x Handstand Push-up
-10x Kettlebell Swing (53/35#)
-15x Box Jump (20/16″)

No Class 12/25/2015

Happy Holidays!

Heavy
20 min Ladder (1…n; +1)
-Clean (135/95#)
-Toes to Bar

Light
20 min Ladder (2…n; +2)
-Clean & Jerk (95/65#)
-Toes to Bar