warm up:
Daily mobility
PVC complex
10 ninja mobility
3 rounds
60 singles
20 Russian kbs
10 jumping lunges
10 med ball cleans
10 push ups
10 ring rows
strength: optional
press
find your 3rm
WOD:
AMRAP in 12 minutes
6 HPC + push press (135/95)
12 goblet walking lunges (6 each leg) (53/35)
note:
HPC + push press counts as one rep
core:
150 abMat sit-ups
warm up
Daily mobility
PVC complex
10 ninja mobility
400m run
then
X3
7 hindu push-ups
7 jumping squats
7 lunges (each leg)
7 med ball cleans
strength: optional
front squat
find your 3rm
WOD:
30 TTB
60 mountain climbers
90 wall balls (20/14)
60 mountain climbers
30 TTB
core:
100 hollow rocks
Warm up:
Daily mobility
PVC progression
X3
10 Push ups
5 wall squats
2 wall walks
1 length butt kicks
1 length power skip
50 jump ropes
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
Core:
100 hollow rocks
warm up:
Daily mobility
PVC progression
10 ninja mobility
3 rounds
10 ball slams
10 good mornings (empty bar)
50 unbroken Russian kbs
strength:
deadlift
find your 3rm
WOD:
“Helen”
3 rounds
400m run
21 kbs (53/35)
12 pull-ups
core:
3 x 1 minute side planks
(3 minutes each side)
Warm Up:
daily mobility
PVC Complex
10 ninja mobility
X2
10 push ups
10 squats
10 ring rows
1 length butt kicks
1 length high knees
1 length power skip
WOD:
400m run
3 rounds
10 k2e (knee to elbow)
10 push press (135/95)
400m run
3 rounds
10 kbs (70/53)
10 ohs (135/95)
400m run
3 rounds
10 burpees
10 clusters “squat clean thruster” (135/95)
400m run
Good luck!!!
core: rest!
warm up:
Daily mobility
PVC progression
Ninja mobility
3 rounds
100m run
20 unbroken Russian kbs
10 jumping squats
Optional strength:
back squat
85% x max effort
90% x max effort
95% x max effort
WOD:
AMRAP in 5 minutes
200m farmers walk (70/53)
6 ball slams (40/20)
6 power snatch (75/55)
6 jumping lunges
rest 1 minute
AMRAP in 4 minutes
200m farmers walk (70/53)
5 ball slams (40/20)
5 power snatch (75/55)
5 jumping lunges
rest 1 minute
AMRAP in 3 minutes
200m farmers walk (70/53)
4 ball slams (40/20)
4 power snatch (75/55)
4 jumping lunges
core:
150 abMat sit-ups
Thursday, December 19, 2013″ />
warm up:
Daily mobility
PVC progression
10 ninja mobility
2 lengths
– inch worms (no push up)
– bear crawl
– broad jump
– left leg hop
– right leg hop
400m run
WOD:
21-15-9
TTB
deadlift (225/135)
box jump (24/20)
core:
100 kb crunches
warm up
Daily mobility
PVC progression
4 rounds
100m run
10 jumping lunges
5 hindu push ups
WOD review
TEAM WOD: or HALF if no partner
400m med ball toss (slam ball) … nonpartner run 200 m and do 25ghd ball sit ups
then
30 rounds
4 burpees
3 box jumps (24)
4 air squats
3 TTB
Core: rest
warm up:
Daily mobility
PVC progression
Ninja mobility
800m run
across the gym and back
broad jump
samson stretch
butt kickers
bear crawls
50 unbroken Russian kbs
(choose a weight you that allows you to go unbroken)
strength:optional
find 1rm power clean
WOD:
AMRAP in 12
4 CTBPU ( chest to bar pull-ups)
5 power cleans (135/95)
6 push-jerks (135/95)
core:
100 kb crunches each side
warm up:
daily mobility
PVC progression
10 ninja mobility
400m run
3 rounds (empty bar)
10 good mornings
10 thrusters
10 jumping squats
10 lunges
strength (optional)
front squat
warm up to 85% of 1rm
3 x max effort at 85%
WOD:
for 5 rounds…
3 minutes to complete:
200m run
8 sumo deadlift high-pull (95/65)
8 thrusters (95/65)
new round starts every 3 minutes!
slowest
score: slowest time
note: if you finish before 3 minutes, then you have the remaining time to rest
core:
100 weighted abMat sit-ups
DEMONFIT 