WOD Program – December 24th to 29th – 2018  (all posting are here)

 

Training Cycle 

“Holiday Mix” 

Week 2 Of 3 In Micro Cycle 

 

NOTE

All training is listed below! There is not seporate tabs this week, it is directly below!

 

Training Notes

1.) This week is a wonderful week filled with a lot of “Jam Sessions” – We will be doing several great sessions since we have an abbreviated schedule with the holidays. 

2.) Monday = 8:00AM only, Tuesday = Enjoy the day with your family :), Wednesday = 9:00AM only, Thursday = Back to work! Normal Schedule! 

3.) We will start with a lot of conditioning this week and end wit ha lot of strength training. You will be presented with massive opportunity for conditioning in the beginning of the week, you can learn to manage your intensity and learn how to do high skill movements while you’re tired. Then later in the week we will move to simpler moments and challenge your strength! 

4.) Then we will enter New Years for 2019! Stay tuned for all the AMAZING things we have coming for this new training cycle and 2019! You will not want to miss this! 

 

 

Monday 

** We Have 1 Class At 8:00AM **

Pre Warm-Up

Warm-Up

 

Dynamic 

Game! 

Learn Movements 

 

WOD

“Fight Gone Bad” 

5 Rounds For Reps 

1min AMRAP Wall Bal @ 20/14

1min AMRAP SDLHP @ 75/55

1min AMRAP Box Jump @ 24/20

1min AMRAP Push Press @ 75/55

1min AMRAP Row For Cal 

1min Rest 

 

Cool Down 

1.) 3min Pike + 2min Cobra 

2.) 3min banded hip stretch 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Tuesday 

Enjoy the day with your family! 

 

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

** We Have One Class At 9:00AM ** 

 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 KBS

10 HRPU

+

3 Rounds 

10cal AB

10 Lunges 

10 Sit-Up

 

Warm-Up

Dynamic 

Game! 

 

WOD

Buy In + “Filthy 50” 

For Time 

Buy In = 50/35cal On Assault Bike 

Then….

50 Box Jump @ 24/20

50 Jumping Pull-Ups 

50 Kettle Bell Swings @ 54/36

50 Walking lunges 

50 Knees To Elbow 

50 Push Press @ 45/35

50 Hip Extension 

50 Wall Ball 

50 Burpees 

50 Double Under 

 

Cool Down 

1.) 3min Bike – HARD! 

2.) Roll Quads and Glutes 

 

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

 

Thursday 

Pre Warm-Up

3 Rounds Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Forward Steps 

5 Squats 

+

30cal Row – Hard! 

 

Warm-Up

Agility 

 

Strength

A.) Front Squat 

5×7 

 

B.) Hang Snatch Drills 

 

Session #1

3 RFT – 12min Cap 

400m Run 

15 Hang Power Snatch @ 95/65

9 Bar Facing Burpees 

 

Session #2

MOBILTIY! 

 

Cool Down 

MOBILITY! 

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

 

Friday 

Pre Warm-Up

4 Rounds 

10 Pass Through 

10 Band Pull Apart 

5 Inchworms 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Bench Press 

1.) 5×7 Bench Press 

2.) 5x Max Reps Push-Ups 

 

WOD

5 Sets 

15 GHDSU

600/500m Row 

5 TnG Power Clean @ 70-75% 

Rest 2:30 After Each Set 

 

Cool Down 

1.) 3min Ski Erg 

2.) 3min Pike + Split Practice 

3.) Foam Roll Problem Areas 

 

 

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

 

 

Saturday 

Pre Warm-Up

3 Rounds 

10m Butt Kick

10m High Knee 

10cal Row 

+

15 Inchworms 

 

Warm-Up

Dynamic 

 

Strength

A.) Deficit Deadlift 

5×7 – Tempo = 4sec concentric phase 

 

WOD

OTMx15

1 Hang Clean To Thruster 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 10min on problem areas from the week 

2018-12-23T20:15:07+00:00December 23rd, 2018|WOD, WOD Notes|