WODS – Dec 21 – 27

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Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

Monday
General body warm up if you are early to class.

Warm Up
Cat/Cow x6-10
Plank Saw x10
Side Bridge x10/10
Floor Sweep Bird Dog, x5/5
Slamball Getup, 3/3
2x
Low Bear Crawl 20m
5 Pushups
Backwards Low Bear Crawl 20m
10 Squats

WOD

“Snow Plow”
A: 4 rounds, 10′ Timecap
5-10-15m Shuttle Run
10/10 Split Stance Wallballs
10/10 1 Arm KB Swing, 1/4 BW

B: LH/HH Prowler sprint, 6x40m, RAN

Recovery
Down Dog/Cobra/Child’s Pose flow x5 Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″ Walking Ginga Lunge, 5/5 Supine Belly Breathing

Tuesday
General body warm up if you are early to class.

Warm Up
Cat/Cow x6-10
Plank Saw x10
Side Bridge x10/10
Floor Sweep Bird Dog, x5/5
Slamball Getup, 3/3
2x
Low Bear Crawl 20m
5 Pushups
Backwards Low Bear Crawl 20m
10 Squats

WOD

“Snow Plow”, Or

“Misfit Toys”
A: Deadlift, 8×3, RAN, aim for 80% 3RM.
B1: TGU, 5×3/3, R30″, 1/4 BW
B2: 1 Legged RDL, 5×5/5, R30″, 1/4 BW
C1: GHD Raise, 3×5-7, R30″
C2: Stallbar Strict Leg Raise, 3×10, R30″
C3: Abwheel Rollout, 3×10, R30″.

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Wednesday
General body warm up if you are early to class.

Warm Up
Cat/Cow x6-10
Plank Saw x10
Side Bridge x10/10
Floor Sweep Bird Dog, x5/5
FLR / Pushup Plus, x10/10
2x
Hanging Shoulder Circles, x10/10
Lateral Brachiation, 2 trips
Walking Sampson Lunge, 20m
Lateral Shuffle, 20m/20m

WOD

“Abominable”
A: Row 2k For time
then
2-3 rounds / 10′ timecap
10 Inchworms
10/10 Lunges
10/10 Light KB Windmills

B: Row 1000m for time
Then
2-3 rounds
5/5 Low Cossack Squats
5/5 Walking Ginga Lunge
10/10 PVC Passthroughs

C: Row 2k for time

Recovery
Down Dog/Cobra/Child’s Pose flow x5
Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″
Walking Ginga Lunge, 5/5
Supine Belly Breathing

Thursday
General body warm up if you are early to class.

Warm Up
Cat/Cow x6-10
Plank Saw x10
Side Bridge x10/10
Floor Sweep Bird Dog, x5/5
FLR / Pushup Plus, x10/10
2x
Hanging Shoulder Circles, x10/10
Lateral Brachiation, 2 trips
Walking Sampson Lunge, 20m
Lateral Shuffle, 20m/20m

WOD

“Naughty List”

30′ AMRAP
60 Double Unders
50 (25/25) Split Stance Wallballs, 20/14#
40 KB Swings, 1/3 BW
30 Goblet Squats, 1/3 BW
20 Pullups
10 Box Jumps, 30/24″

Recovery
Down Dog/Cobra/Child’s Pose flow x5 Banded Lat Stretch (aim for full hip extension / reach from ankle to wrist), 2×60″ Walking Ginga Lunge, 5/5 Supine Belly Breathing

Friday
General body warm up if you are early to class.

Warm Up
Happy Holidays!

WOD

Happy Holidays!

Recovery

Optional
Saturday
General body warm up if you are early to class.

Warm Up
Groiners x 5
Kettlebell RDL x 10
Banded Scap Push-ups x 5
x 5 minutes
+
10 seconds Burpees
20 seconds Rest
x 4 sets
+
Green – Build to DL working weight

WOD

Green
5 rounds for time of:
5 Deadlift 275/185#
10 Burpees

Blue
A. Deadlift – build to a heavy 3 in 15 minutes
– Reset on ground b/t each rep.
B. For time: 30 Burpees

Recovery
Lying Can Cans x 5RL
Cobra x 5RL
Cat/Cow x 10
Child’s Pose x 10 breaths

Optional
Sunday
General body warm up if you are early to class.

Warm Up

WOD

Recovery