Daily WOD

LIFT:

HANG POWER CLEAN
3 REPS EVERY
MINUTE
8 SETS

METCON:

10-9-8-7-6-5-4-3-2-1
THRUSTER @115/75
BURPEE OVER BAR

METCON:

COMPLETE ALL OF THE FOLLOWING IN ANY ORDER YOU WISH AS WELL AS THE REPS.
1.  50 CALORIES ON THE BIKE
2.  50 HANDSTAND PUSH UPS ( SHOULDER PRESSES MODIFICATION )
3.  50  STEP UPS WITH DUMBBELLS  24/20
4.  50 GHD SIT UPS
5.  50 SINGLE LEG RDL WITH KETTLEBELL
6.  50 CLOSE GRIP PUSH UPS
7.  5 MINUTE WALKING PLANK (BREAK UP HOW YOU FEEL)
8.  50 DOUBLE UNDERS (THEY HAVE TO BE DOUBLE UNDERS, NO MATTER WHAT, DOUBLE UNDERS)

LIFT:

HIP THRUSTS
10 REPS EVERY 75 SECONDS
50 REPS TOTAL
FOCUS ON SQUEEZING YOUR GLUTES AT THE TOP FOR 2 SECONDS

METCON:

4 RDS
ROW 500 METERS
21 SWINGS @70/55  (SQUEEZE YOUR QUADS AND GLUTES EVERY REP)
10 PULL UPS

LIFT:

FRONT SQUAT
3 REPS @75-80%
EVERY 75 SECONDS
FOR 6 SETS TOTAL

METCON:

8 MIN AMRAP
15 HANG POWER CLEAN @115/75
20 WALL BALLS @20/14

2 MIN REST

8 MIN AMRAP
7 HANG POWER SNATCH @SAME WEIGHT AS CLEANS
10 BURPEE INTO TUCK JUMP

HAVE A GREAT HOLIDAY EVERYONE!

THERE IS A CLASS GOING ON AT 8:30AM IF ANYONE WANTS TO JOIN IN

METCON:

12 DAYS OF CHRISTMAS:

1  10/7 CALORIES ON THE BIKE

2  SNATCHES @115/75

3  THRUSTERS @115/75

4  MUSCLE UPS OR PULL UPS

5  BURPEE

6  TOES TO BAR

7  SWINGS @70/55

8  STEP UPS WITH DUMBBELLS @40/25

9  HANDSTAND PUSH UPS

10  WALL BALL 20/14

11  GROUND TO OVERHEAD @115/75

12  OVERHEAD WALKING LUNGES WITH A PLATE 45/25 OVERHEAD 12 EACH LEG

METCON:

IF I DON’T SEE SOME OF YOU BEFORE THURSDAY, I HOPE YOU HAVE A WONDERFUL HOLIDAY.

EVERYONE STAY SAFE AND ENJOY YOURSELVES.

LIFT:

HIP THRUSTS
FOR 30 SECONDS DO AS MANY AS POSSIBLE
THEN REST 30 SECONDS
FOR 6 SETS TOTAL
HOLD AT THE TOP AND SQUEEZE YOUR ASS FOR 2 SECONDS

METCON:

10-8-6-4-2
THRUSTER @135/95
50-40-30-20-10
DOUBLE UNDER

REST ONE MINUTE THEN COMPLETE
75 V-UPS AS LITTLE SETS AS POSSIBLE

SOMEONE I KNOW HAS TESTED POSITIVE, UNFORTUNATELY I SAW HIM OVER THE WEEKEND.
SO, I BELIEVE THE PROTOCOL IS, I NEED TO GET TESTED WHICH WILL BE HAPPENING ON TUESDAY AT 9AM.

I’LL LET YOU KNOW THE RESULTS WHEN I GET THEM.  IT SAYS IN 2-3 DAYS I’LL GET AN EMAIL.
TILL THEN.

LIFT:

BACK SQUAT
7 X 5  @50-60%
5 REPS EVERY 2 MINUTES
HERE’S HOW YOU DO THE SQUAT
COUNT 3 SECONDS DOWN, HOLD AT THE BOTTOM FOR 2 SECONDS AND EXPLODE UP.
MAKE SURE YOU STAY TIGHT THROUGHOUT THE REPS, ESPECIALLY AT THE BOTTOM WHEN COMING UP TO THE TOP.
WHEN YOU HOLD FOR 2 SECONDS YOUR THIGHS SHOULD BE PARALLEL TO THE GROUND, NOT RESTING ON YOUR CALVES.  YOUR HAMSTRINGS SHOULD NOT BE TOUCHING YOUR CALVES AT ALL.
THIS IS NOT A RUSH!

METCON:

BIKE FOR CAL  10/7
SWINGS @70/55
PUSH UPS

BIKE CALS STAY THE SAME 10/7

SWINGS 10 REPS
PUSH UPS 5 REPS
SWINGS 15 REPS
PUSH UPS 10 REPS
SWINGS 20 REPS
PUSH UPS 15 REPS
SWINGS 25 REPS
PUSH UPS 20 REPS
SWINGS 30 REPS
PUSH UPS 25 REPS
SWINGS 35 REPS
PUSH UPS 30 REPS

BENCH PRESS
COMPLETE 60 REPS IN AS LITTLE SETS AS POSSIBLE
WITH 50-60% OF 1 REP MAX

METCON:

EVERY 90 SECONDS, FOR 15 MINUTES  (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

REST

Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings

GOOD LUCK TOMORROW.
IF YOU GET A CHANCE TO TRAIN

10 BURPEE
20 MOUNTAIN CLIMBER (4 COUNT)
1 MINUTE  SIDE PLANK
REST  1 MINUTE

10 ROUNDS
SWITCH SIDES ON THE PLANK EVERY ROUND