Our 12 days of Christmas WOD will take place on Monday, 12/24 during all regular class times.
Sunday, 12-16-18
G-WOD:REVIEW & PRACTICE for 15-20 minutes: Handstand against wall
Met-con:
Tabata Row to 600 meters
Tabata Air Squat (8 rounds)
Tabata Ring Rows (8 rounds)
Tabata Sit-ups (8 rounds)
Tabata Handstand holds (8 rounds)
Monday, 12/17/18
Strength:
Deadlift
Handstand Hold or Handstand Push-ups
Met-Con:
With a partner, alternate exercises to complete a total of 10 rounds:
Row 150 meters
Prowler or sled drag, rig to vending machine and back: FAST! 70lbs on the prowler and 25-45lbs on the sled. Sub
with bear crawls if not enough equipment
15 American Swings
Tuesday, 12/18/18
Strength:
Clean Complex 2-2-2-2
Power Clean
Front Squat
Shoulder to Overhead
Met-Con:
5 minute AMRAP:
20 Double Unders or 30 seconds of jumprope
10 Hip Ext
rest 1 minute
5 minute AMRAP:
5 Man-makers
10 box jumps or step ups
rest 1 minute
5 minute AMRAP:
5 toes to bar
10 plank ladders
Wednesday, 12/19/18
Strength:
Back Squat
Handstand Hold or Handstand Push-ups
Met-Con:
TABATA Jackie (8x :20/:10 intervals of each exercise):
TABATA Row
TABATA Thrusters
Tabata Pull-Ups
Bodyweight Bootcamp:
600 m Run
20 Walking Lunges
400 m Run
50 m Traveling Burpees (Burpee with a broad jump)
200 m Run
20 Walking Lunges
400 m Run
50 m Traveling Burpees
600 m Run
OCT – Christmas Specialty Workout presented by Jess and Mark
Thursday, 12/20/18
Strength:
Shoulder Press
Knees to Elbows or Toes to Bar
Met-Con:
FGB Style – 5, 1-minute rounds of max reps:
slam ball
bike for calories
mountain climbers
5 alternating TGU Sit Ups each side then switch (still max reps) 55/35
10m sprints
Friday, 12/21/18
Strength:
Back Squat
Handstand Hold or Handstand Push-ups
Met-Con:
4 – 4 minute rounds:
400m run
10 russian KBS
10 push ups
rest in the time remaining
Saturday, 12/22/18
Strength:
Snatch Complex 2-2-2-2
1 Power Snatch
1 Hang Power Snatch – lower the bar to knee and go!
1 Snatch
Met-Con:
Annie meets Grace
50-40-30-20-10
Double unders and situps
After each round 6 Clean & Jerks
Sunday, 12/23/18
G-WOD: Review & Practice for 15-20 minutes
Cartwheel – see below for 4 progressions
Met-con:
For time:
Run 200 meters
1 minute plank hold
then: 3 Rounds:
20 meters, walking lunges
15 Sit-ups
10 Push-ups
5 Pull-Ups
1 Cartwheel
