Locations
-62' Room
Assault Bike Intervals:
4 Min Max Effort for Cal:
4 Min REST
Then bike the Calories you did in the first round FOR TIME:
4 Min REST
Then bike the Calories you did in the first round FOR TIME:
4 Min REST
Then bike the Calories you did in the first round FOR TIME:
*It is likely to take you longer to bike you total in the second then the 4 Min you did in the 1st Round. Try to keep you time consistent from what is was in the 2nd round during the 3rd and 4th rounds.
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THURSDAY (22 DEC 16)
Locations
-Power Lifting Room (Basement)...you can drop weight down there.
OR
-3rd Floor Weight Room
OPEN WOD 12.2
10 Min to complete:
30 x Reps Snatch (75/45)
30 x Reps Snatch (135/75)
30 x Reps Snatch (165/100)
As Many as possible in remaining time (210/120)
-Power Lifting Room (Basement)...you can drop weight down there.
OR
-3rd Floor Weight Room
OPEN WOD 12.2
10 Min to complete:
30 x Reps Snatch (75/45)
30 x Reps Snatch (135/75)
30 x Reps Snatch (165/100)
As Many as possible in remaining time (210/120)
WEDNESDAY (21 DEC 16)
Locations
-62 Cardio Room
17 MIN AMRAP
10 x Handstand Push-ups
20 x Calories on the Assault Bike
30 x Kettle bell Swing (2 Pood / 1.5 Pood)
10 Min Break.
5 Min Max Burpees over the bar. In Lifters if you wear them in WODs.
-62 Cardio Room
17 MIN AMRAP
10 x Handstand Push-ups
20 x Calories on the Assault Bike
30 x Kettle bell Swing (2 Pood / 1.5 Pood)
10 Min Break.
5 Min Max Burpees over the bar. In Lifters if you wear them in WODs.
TUESDAY (20 DEC 16)
Locations
-3rd Floor Weight Room
WOD
11 Min AMRAP
12 x Toes 2 Bar
40 x Double Unders
12 x Power Snatch (75/55)
As soon as the 11min stop you have 7 minuets to establish a 3RM Front Squat....but the bar starts from the floor. If you squat clean the bar you can count that as your 1st rep.
-3rd Floor Weight Room
WOD
11 Min AMRAP
12 x Toes 2 Bar
40 x Double Unders
12 x Power Snatch (75/55)
As soon as the 11min stop you have 7 minuets to establish a 3RM Front Squat....but the bar starts from the floor. If you squat clean the bar you can count that as your 1st rep.
MONDAY (19 DEC 16)
Locations
-3rd Floor Weight
STRENGTH
Snatch:
5 Rounds
1 x Power Snatch from Floor
1 x Power Snatch from above Knee
1 x Squat Snatch from Floor
1 x Squat Snatch from above Knee
*Try to complete each round in under 90 seconds, then take 3-4 minutes between rounds.
WOD
7 Min AMRAP
9 x Burpees over bar
7 x Deadlift 135/95
5 x Power Clean
3 x Push Jerk
-3rd Floor Weight
STRENGTH
Snatch:
5 Rounds
1 x Power Snatch from Floor
1 x Power Snatch from above Knee
1 x Squat Snatch from Floor
1 x Squat Snatch from above Knee
*Try to complete each round in under 90 seconds, then take 3-4 minutes between rounds.
WOD
7 Min AMRAP
9 x Burpees over bar
7 x Deadlift 135/95
5 x Power Clean
3 x Push Jerk
FRIDAY (16 DEC 16)
Locations
-62'Cardio Room
Aerobic Intervals
4 Min - Rower for max Calories
4 Min Rest
4 Min - Assault Bike for max Cal.
4 Min Rest
4 Min - Jacobs Ladder for Feet
4 Min Rest
3 Min - Rower for Cal.
3 Min Rest
3 Min - Assault Bike for Cal.
Post total Calories & Feet to Comments.
-62'Cardio Room
Aerobic Intervals
4 Min - Rower for max Calories
4 Min Rest
4 Min - Assault Bike for max Cal.
4 Min Rest
4 Min - Jacobs Ladder for Feet
4 Min Rest
3 Min - Rower for Cal.
3 Min Rest
3 Min - Assault Bike for Cal.
Post total Calories & Feet to Comments.
THURSDAY (15 DEC 16)
Locations
-3rd Floor Weight Room
PUSH - Pull
Strict Press
and
Deadlift
10 x 8 x 6 x 4 x 6 x 8 x 10
Perform Press, wait 1-2 Min then perform DL. Repeat up the rep scheme. Ensure you are keeping about 4 minutes before you perform the same movement again.
*Increase weight as able to that each set is hard.
WOD
Every Min on the Min for 7 Min
-7 x Toes to Bar
-7 x Burpees
*Rest the rest of the time
**If this is too easy for you either increase the reps or weight a weight vest.
-3rd Floor Weight Room
PUSH - Pull
Strict Press
and
Deadlift
10 x 8 x 6 x 4 x 6 x 8 x 10
Perform Press, wait 1-2 Min then perform DL. Repeat up the rep scheme. Ensure you are keeping about 4 minutes before you perform the same movement again.
*Increase weight as able to that each set is hard.
WOD
Every Min on the Min for 7 Min
-7 x Toes to Bar
-7 x Burpees
*Rest the rest of the time
**If this is too easy for you either increase the reps or weight a weight vest.
WEDNESDAY (14 DEC 2016)
Locations
-3rd Floor Weight Room
-3rd Floor Weight Room
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
***If you finish the 2 rounds before the 3 minutes you rest of the remainder of the 3 min period.
TUESDAY (13 DEC 2016)
Locations
-3rd Floor Weight Room
SRENGTH
6 Rounds of
-Snatch: 1 x Above Knee, 1 x Mid Thigh, 1 x Floor (increase weight each round)
-Bench: 12 x 55-60% 1RM...keep weight the same each time.
*This is not for time. You are conducting a 3 position snatch at increasing weight and doing 12 reps of a light weight bench between sets of snatches.
WOD
"Annie"
50-40-30-20-10
-Double Under
-Sit-ups (Ab-mat if you have one)...you can come grab one from my office if you are in Arvin.
-3rd Floor Weight Room
SRENGTH
6 Rounds of
-Snatch: 1 x Above Knee, 1 x Mid Thigh, 1 x Floor (increase weight each round)
-Bench: 12 x 55-60% 1RM...keep weight the same each time.
*This is not for time. You are conducting a 3 position snatch at increasing weight and doing 12 reps of a light weight bench between sets of snatches.
WOD
"Annie"
50-40-30-20-10
-Double Under
-Sit-ups (Ab-mat if you have one)...you can come grab one from my office if you are in Arvin.
MONDAY (12 DEC 16)
Locations
-3rd Floor Weight Room
"12 Days of Christmas"
-3rd Floor Weight Room
"12 Days of Christmas"
- For Time
- 1 Sumo Deadlift High-Pull (75/55 lbs)
- 2 Thrusters (75/55 lbs)
- 3 Push Press (75/55 lbs)
- 4 Power Cleans (75/55 lbs)
- 5 Power Snatches (75/55 lbs)
- 6 Kettlebell Swings (53/35 lbs)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lbs Plate)
FRIDAY (09 DEC 16)
Locations
-3rd Floor Weight Room
-62' Cardio Room
STRENGTH
-6x6
-Clean Grip Deadlift
-Strict Press
WOD
-1500m x Row
-100 x Double Unders
-250 x Feet on Jacobs Ladder
-100 x Double Unders
-1500m x Row
-3rd Floor Weight Room
-62' Cardio Room
STRENGTH
-6x6
-Clean Grip Deadlift
-Strict Press
WOD
-1500m x Row
-100 x Double Unders
-250 x Feet on Jacobs Ladder
-100 x Double Unders
-1500m x Row
THURSDAY (08 DEC 16)
Locations
-Outside
or
-62' Room
SKILL
Mobility
WOD
RUN or ROW 4 Miles
or
Bike 10 Miles
or
Swim 1500yards
-Outside
or
-62' Room
SKILL
Mobility
WOD
RUN or ROW 4 Miles
or
Bike 10 Miles
or
Swim 1500yards
WEDNESDAY (07 DEC 16)
Locations
-3rd Floor Weight Room
SKILL
-Work on Toes to bar.
WOD
-3rd Floor Weight Room
SKILL
-Work on Toes to bar.
WOD
Part 1: you have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Toes to bar
25 Wall balls
25 Toes to bar
(Time finished under 10:00 is rest before part 2)
Part 2: 10 minutes to complete 3 rounds of:
25 Burpees
25 Box jumps
25 Burpees
25 Box jumps
(Time finished under 10:00 is rest until part 3)
Part 3: 10 minutes to complete 3 rounds of:
20 Kettlebell Snatch (53/35)...do 10 Each Hand
20 Kettlebell swings
20 Kettlebell Snatch (53/35)...do 10 Each Hand
20 Kettlebell swings
TUESDAY (06 DEC 16)
Locations
-3rd Floor Weight Room
-62' Room
STRENGTH
Back Squat
8x63%
8x67%
8x71%
8x75%
Conditioning
3RT
-20 x Goblet Squats (53/35)
-20 x KB Swings
-20 x Burpees
-20 x C2B Pull-ups
-3rd Floor Weight Room
-62' Room
STRENGTH
Back Squat
8x63%
8x67%
8x71%
8x75%
Conditioning
3RT
-20 x Goblet Squats (53/35)
-20 x KB Swings
-20 x Burpees
-20 x C2B Pull-ups
MONDAY (05 DEC 16)
Locations
-Hayes Gym
or
-62' Room
10 Min AMRAP
-Run x 100m or Row x 150m
-15 x Abmat Sit-ups
-Run x 100m or Row x 150m
-Single Arm Dumbbell or Kettle-bell Jerk (53/55-35)
10 min Rest
50 x Wall Ball for Time.
-Hayes Gym
or
-62' Room
10 Min AMRAP
-Run x 100m or Row x 150m
-15 x Abmat Sit-ups
-Run x 100m or Row x 150m
-Single Arm Dumbbell or Kettle-bell Jerk (53/55-35)
10 min Rest
50 x Wall Ball for Time.
FRIDAY (02 DEC 16)
Locations
-3rd Floor Weight Room
-62' Room
1. STRENGTH
-15 minutes to build up and establish a 3RM Overhead Squat.
2. Set up a barbell with a 45# plate on each side:
-50 x Burpees for Time
In 62' Room:
3. 3 Rounds for time:
-50 x Double Unders
-30 x Sit-ups
-10 x Pistols (5 each leg)
*2 Min Rest
-3rd Floor Weight Room
-62' Room
1. STRENGTH
-15 minutes to build up and establish a 3RM Overhead Squat.
2. Set up a barbell with a 45# plate on each side:
-50 x Burpees for Time
In 62' Room:
3. 3 Rounds for time:
-50 x Double Unders
-30 x Sit-ups
-10 x Pistols (5 each leg)
*2 Min Rest