Mon-Thurs, Dec 27-30

Warm-up
Use last week’s Warm-up

WOD #1
“Randy”
75 pound Power snatch, 75 reps for time.

WOD #2
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

WOD #3
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD #4
Split Jerk
1-1-1-1-1-1-1 reps

Mon-Thurs, December 20-24

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge/PS
100 Jumprope
x3 10 Bearsquat Push-ups
10 Ring Rows
10 Sit-ups
10 Wall Squats
Row 250m
WOD #1
“Fran”
21-15-9
Thrusters
Pull-ups
WOD #2
Back Squat
3-3-3-3-3
WOD #3
“Helen”
3 Rounds
Run 400m
21 KBS
12 Pull-ups
WOD #4
“Grace”
30 Clean and Jerk

Monday, December 13

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3 15m Bearcrawl
10 Ring Rows
10 Ball Slams
10 Squat Jumps
30m Power Skip
WOD
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday, December 7

Warm-up
For Time
Row 250m
10 Burpees
Run 200m
3 Bearcrawls F/B
1 min Plank Hold
1 min Hanging L-Sit
10 Squat Jumps
25 PVC Good Mornings
20 GHD GHD Hip Extensions
WOD
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2