Wod 12/24-12/28 - Modified Schedule

Merry Christmas everyone!

Hoover - Monday Closed , Tuesday Closed, Wednesday 8:30 AM and 4:30 PM, Thursday Regular, Friday Regular

Alabaster - Monday 9:00 AM , Tuesday Closed, Wednesday 8:30 AM and 5:15 PM , Thursday Regular, Friday Regular.

Jasper - Monday Closed, Tuesday Closed, Wednesday Regular, Thursday Regular, Friday Regular.

Monday

Warm Up

W/ Partner 0:00-4:00

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up 4:00-8:00

  • 5 Good Mornings

  • 5 Back Squats

  • 5 OH Squats

  • 5 Snatch Balance

  • 5 Muscle Snatch

  • 5 Front Squats

  • 5 Hang Cleans

Take 5 mins to warm up snatch and clean to WOD weight 8:00-13:00

Wod

Conditioning 13:00-60:00

Three Wise Men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Balls (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Int: 95/65 lb Barbell

Beg: 75/35 Lb Barbell, ring rows, box step overs, 10/6 lb wall balls

Tuesday

Eat, drink, and be merry! Merry Christmas J1:9 Fitness!

Wednesday

Warm Up

Line Drills 0:00-4:00

  • Spidermans

  • Lunges

  • Samson Stretch

  • High Knee Karaoke

  • Side Shuffle(both ways)

  • Air Squats

Barbell Warm Up 4:00-7:00

  • 5 Snatch Grip RDLs

  • 5 Snatch Pulls

  • 5 Shrug Snatches(Shrug, shrug, sq snatch=1 rep)

  • 5 Power Snatches

  • 5 OH Lunges(each side)

  • 5 OH Squats

  • 5 Hang Sq Snatches

Wod

Weightlifting

7:00-10:00 to warm up snatch weight. Then…

3 Rounds for total reps 10:00-25:00
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds 
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Scaling

Int: 95/65, 115/80, 135/95

Beg: 75/35

Then…

25:00-60:00

10 Squat Cleans (60%) + 20' Handstand Walk 
8 Squat Cleans (68%) + 40' Handstand Walk 
6 Squat Cleans (75%) + 60' Handstand Walk 
4 Squat Cleans (83%) + 80' Handstand Walk 
2 Squat Cleans (90%) + 100' Handstand Walk

Scaling

Sub handstand holds on wall or box for handstand walk.(i.e, 20 secs=20 ft)

This workout is for quality. No score on it. Focus on mechanics and catching the clean at the bottom of your squat. Shoot for touch and go, but resetting after each rep is acceptable. If you can’t handstand hold for the given time unbroken, accumulate total seconds before moving forward.

Extra work

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

Thursday

Warm Up

w/ Partner 0:00-4:00

  • :30 on assault bike

    -Samson Stretch

  • :30 on assault bike

    -spidermans

  • :30 on assault bike

    -bar hang

  • :30 on assault bike

    -bar kips

4:00-8:00

4 sets of 30 double unders or du attempts for 2 mins then single unders for 2 mins

Wod

Gymnastic Conditioning 8:00-20:00
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest 1:00 Between Rounds

Scaling

If you don’t have ring mu’s, sub bar mu’s. If you don’t have bar mu’s sub c2b pull ups, regular pull ups, or ring rows based on athlete’s ability. Sub 2x single unders for dubs
Conditioning 20:00-60:00

"Belly Flop"
21-15-9:
Box Jump Overs (24/20) 
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

Scaling

Int: 95/60 lb barbell, regular pull ups

Beg: 75/45 lb barbell, ring rows

Friday

Warm Up

Row for meters 0:00-4:00

Line Drills 4:00-10:00

  • High Knees

  • Butt Kicks

  • Side Shuffle(both ways)

  • Crab Crawl

  • Spiderman crawl

  • 10 Push Ups

  • 10 Sit Ups

Barbell Warm Up

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

Wod

Weightlifting 10:00-20:00

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Build to a moderate weight

Conditioning 20:00-60:00

"Dead Arm" 
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Scaling

Int: add abmats to decrease depth for HSPUs as needed or use box for assistance

Beg: Push ups, use 45/35 lb bar for OH Squats, DL weight stays as perscribed

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