12.22 - 12.28

MONDAY

Our focus here is gymnastic strength , we are working on our ability to hold onto large/moderate sets in an unbroken fashion .

 

WOD 

GREEN

20-15-10-5

Hand Stand Pushup

5-10-15-10

Elevated Ring Rows 

 

BLACK

20-15-10-5

Hand Stand Pushup

5-10-15-20

Chest to bar pullups 

 

STRENGTH

Strict Press 4x5 

SS with 10 Hanging Scapula shrugs 

 

TUESDAY

We are alternating between upper body and lower body movements. This configuration creates a greater cardio affect because the body has to change blood flow direction for each movement.

 

WOD 

 

GREEN

3-6-9-12-15

KB swing 53/35

Hand Release Pushups 

KB swing 53/35

20 Single Unders 

 

BLACK

15-12-9-12-15

KB swing 53/35

Pushups

KB Snatch 53/35 

20 Double Unders 

 

STRENGTH

Back Squat 

4x10 @ 70% + 5 lbs 

SS with 10 alternating weighted lunge steps 

WEDNESDAY

 

This Interval based WOD is designed around some very common movements that are sure to come up in the 2015 Open. In our preparation we will be increasing the frequency of these movements.

WOD 

 

GREEN

 

10 Minute AMRAP 

30 Wall Ball 20/14 

30 V-ups 

30 Burpees 

 

BLACK

 

75 Wall Ball

Rest 1 minute

50 Toes to bar

Rest 1 Minute

50 Burpees

Rest 1 Minute 

75 sit ups

 

 

THURSDAY

MERRY CHRISTMAS 

GYM IS CLOSED 

 

SATURDAY

The goal here is to move fast and breathe heavy , view this as your cardio day after eating 10lbs of cake on Thursday .

 

WOD 

GREEN

21-15-9

Empty Bar Thrusters 

Burpees over the Bar 

 

BLACK

14.5

21-18-15-12-9-6-3

Empty Bar Thrusters 

Burpees Over the Bar

 

STRENGTH

 

GREEN

3 Max unbroken sets of 

Rest as needed between attempts , do not change movements until all 3 sets are completed 

-Pullups

-Dips

-Toes to bar 

-Pushups

 

STRENGTH

 

BLACK

3 Max unbroken sets of each movement 

1 minute rest between sets , do not change movements until all 3 sets are complete 

-Pullups with a 3 second pause at the top 

-Dips with a 3 second pause in the bottom 

-Toes to bar with a 3 second pause at the top 

-Pushups with a 3 second pause 2" off the floor 

 

SUNDAY

This Partner WOD is a lower body explosive endurance format. Both the jumps and row are similar in the sense that they are both using Type II muscle fibers which are fast twitch.  This will help us keep a high power output during all sorts of lifting, running , jumping ext .

 

BLACK AND GREEN 

Teams of 2 

One athlete works at a time 

on a running clock 

2 Minute AMRAP   Box Jumps 24/20

2 Minute AMRAP  Calories 

3 Minute AMRAP   Box Jumps 24/20

3 Minute AMRAP  Calories 

4Minute AMRAP   Box Jumps 24/20

4Minute AMRAP   Calories