Wods 12/3-12/7 - Grinch Games Registration Will Close Friday

Happy December!! Looking forward to getting everyone together for Grinch Games. We will close registration this Friday. Click here to join in on the fun!

Monday

Warm Up

Dynamic Line Drills

  • 100m Run

  • 10 Jumping lunges

  • 100m Run

  • 10 Air Squats

  • 100m Run

  • 10 Push Ups

  • 100m Run

  • 10 Jumping Jacks

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Take 3 sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 67% of 1RM Front Squat (For Both Lifts)

Conditioning
AMRAP 3: 
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

Scaling

Int: 85/55, 100/70, 120/85, 130/95

Beg: 45/35 for all sets, Burpee erg step overs

Tuesday

Warm Up

Line Drills

  • Lunges

  • Active Spiderman

  • Samson Stretch

  • Bear Crawl

  • Burpee Broad Jump

Dumbbell Warm Up(w/ 2 dbs)

2 sets of:

  • 5 Strict press

  • 5 Front Squats

  • 5 1 leg DL each leg

  • 10 Floor presses

  • 10 db push ups

Wod

Weightlifting

Warm up to workout weight with 3 quick sets. Then…

Three sets of:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes

Conditioning

EMOM 16 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5 Devils Presses (50/35 lb DBs)

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
5 Devils Press (50/35 lb DBs)

*Devil’s Press is a Dumbbell Burpee Ground to Overhead

Scaling

Int: 40/25lb DBs

Beg: 35/15lb DBs, 12/8 assault bike cal


Wednesday

Warm Up

Dynamic Drills

  • 400m Row

  • PVC Pass Through lunges

  • Spiderman Crawl

  • Samson Stretch

  • Burpee Broad Jumps

  • Air Squats

Barbell Warmup

  • 5 OHS Squats

  • 5 snatch grip push press

  • 5 Elbow Rotations

  • 5 Good Mornings

  • 5 snatch balance

  • 5 Stiff-legged dead lifts

Wod

Weightlifting

E2MOM 14

2 Snatch Balance + 1 Hang Snatch + OHS

  • Use 70% of 1RM Squat Snatch from 11/26

  • Beginners should use 50% of 1RM or bar

Conditioning

Clean House”

5 Rounds: 
AMRAP 4: 
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

-1 rnd Cindy= 5 pull ups, 10 push ups, 15 air squats

Scaling

Int: 95/65 lb snatch

Beg: 3 rounds,200m run, ring rows, knee push ups, 75/55 lb snatch

Thursday

Warm Up

Line Drills

5 Minute Bike 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats with pause at bottom

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Sternum stretch

:20 on/:20 off x 3

Laying over either a medicine ball or a foam roller, feet flat on the floor, send your shoulders back as far as you can while also pushing your hips towards the ground. You should feel tension in your thoracic spine as well as opening your upper chest and shoulders. For extra stretch, grasp a barbell that’s lying on the floor over your head.

Hip Extraction

1:00 Each Leg

With resistance band of your choice, tie 1 end to post on rig. Step through open end and put band as far in hip crease as possible. Take a giant step backwards and put your knee on the ground that has the band on it. Allow resistance to pull your hips forward. Swap legs after a minute.

Ankle Stretch – :30 Seconds Each Leg

With resistance band, step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Take 3 quick sets to work to your FS workout weight. Then…

Wod

Weightlifting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squats
Even Minutes: 3 Back Squats
Barbell loaded at 82% of 1RM Front Squat (For Both Lifts)

Conditioning

"Criss Cross"
AMRAP 15:
30 Double Unders 
15 Squat Cleans (115/80)
30 Double Unders 
15 Toes to Bar

Scaling

Int: 95/65 lb squat clean, L sit w 1/2 sec pause, singles x 2

Beg: 75/55 lb squat clean, sit ups, singles x 2

Friday

Warm Up

Dynamic Warm Up

  • 3 mins on assault bike

  • 10 Banded Good Mornings

  • 10 push ups

  • Punter Kicks

  • High Knees

  • But Kicks

Barbell Warm Up

  • 5 stiff legged Dead lifts

  • 5 good mornings

  • 5 back squats

  • 5 dead lifts

Work up to workout dead lift weight. Then…

Wod

Conditioning

“Diane”

21-15-9

  • Deadlifts 225/155

  • Handstand push ups

Scaling: Int- 205/135, assisted HSPU; beg- 135/95, push ups

Rest 2 Minutes. Then…

15-12-9

  • Deadlifts 205/135

  • 50 ft Handstand walk between sets

Scaling: Int- 185/155, :45 sec handstand holds between sets; beg- 135/95, :45 sec plank hold between sets.


IMG_6475.jpg