WOD Program – Jan. 31st to Jan 5th 2018 

Training Cycle 

“Holiday Mix”

Week 3 Of 3 In Micro Cycle 

 

Training Notes

1.) This week is all about having fun! This is the last week in in this this small cycle called “Holiday Mix” and we are about to enter “Lean & Mean” which is where all the AWESOMENESS is!! 

2.) We have all AM classes on Monday and 1 class on Tuesday for New Years! This is GOAL DAY!!! You have to be here for this! :). I sent an email, facebook event and more! This will be amazing! 

3.) The new cycle starts Jan 7th and we all go over all the details in class. All athletes will receive a training log, an athlete packet, goal setting and more!! Just wait, all the fun is coming, I’m nothing but excited for you!  

 

 

 

Monday 

Class Schedule For New Years Eve 

6am, 8am, 9am, & 10am

 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Reverse Steps 

5 Squats 

+

25cal AB 

 

Warm-Up

Dynamic 

Front Squat Drills 

 

Strength

A.) Front Squat 

2-2-2-2-2

 

B.) Learn Medicine Ball Clean 

 

WOD

4 Rounds For Reps 

Min 1: Burpees 

Min 2: Medicine Ball Clean 

Min 3: Max Cal – Bike/Row 

Min 4: Rest 

 

Cool Down 

1.) 4min Ski Erg

2.) Roll Quads 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – – 

 

Tuesday 

New Years Day!!! GOAL DAY!! 

Class = 10:00AM 

Setting:

1.) We will set GOAL CARDS for 2019! We will open the ones from 2018 and we will go over specific objectives of how to accomplish everything you want in 2019! This is such a great time, you do not want to miss this!! 🙂 

2.) TEAM OF 2 WOD! 

 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Pass Through 

+

10cal Row 

10 Lunges 

5 TTB 

 

Warm-Up

Dynamic 

 

Session #1 

6min AMRAP 

20 DU – Each 

19 KBS @ 54/36

 

1min Rest 

 

6min AMRAP 

20cal Row 

19 Push Press @ 75/55

 

1min Rest 

 

6min AMRAP 

20cal AB

18 Wall Ball @ 20/14

 

1min AMRAP 

 

6min AMRAP 

20 Burpees – Each 

18 SDLHP 

 

Cool Down

1.) Spend 10min Stretching Problem Areas 

2.) Spend 5min Rolling Problem Areas 

 

  • – – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

5 Inchworms 

10cal AB

+

30cal on AB – HARD! 

 

Warm-Up

Clean Drills

 

Strength

A.) OTMx12 

1 Clean 

 

WOD

5 RFT – 17min AMRAP 

15 STOH @ 135/85 

20 Pull-Ups 

 

Cool Down

1.) 3min Ski Erg 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee

10m Side Shuffle 

+

20cal Row 

20 Pass Through 

 

Warm-Up

Agility 

 

Session #1 

For Time – 20min Cap 

10 Push-Press @ 135/95

20 Front Squat 

30 KBS @ 54/36

40 DB Snatch @ 50/35

50 Push-Ups 

40 DB Snatch 

30 KBS 

20 Front Squat 

10 Push-Press 

 

Session #2 

Mobility! 

 

Cool Down

MOBILITY! 

 

  • – – – – – – – – – – – – – – – – 

 

Friday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

5 Inchworms 

10 Pass Through 

+

3 Rounds 

10cal Row 

10 Sit-Ups 

 

Warm-Up

GAME!!! 

 

Strength

A.) Death By Thrusters @ 95/65 

 

Rest 2min 

 

B.) Death By Burpees 

 

Cool Down

1.) 5min Row – Moderate 

2.) Spend 10min on problem areas 

 

  • – – – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

5cal Row

10m Butt Kick 

10m High Knee 

+

10 Inchworms 

 

Warm-Up

Dynamic 

 

Strength

A.) Deadlift 

5×7 

*Tempo = 4sec up & 4sec down 

 

WOD

For Time 

50cal Row 

90 DU 

150 Air Squat 

 

Cool Down

1.) 5min AB – moderate 

2.) Roll quads and hamstrings 

2018-12-31T01:07:54+00:00December 31st, 2018|WOD, WOD Notes|