Wednesday 12/28/2022

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WOD
"Midnight Kiss?"
For Reps:
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike


Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.

Tuesday 12/27/2022

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Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

- Complex is completed unbroken!
- Workout up to heavy set in 10-12 minutes

WOD
"Black Eyed Peas & Collard Greens"
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)

 

Monday 12/26/2022

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WOD
Teams of 2:
35 min AMRAP
100 Double Unders
90 Sit Ups
80 Single Arm DB Push Press 50#/35#
70 Goblet Squats 55#/35#
60 Burpees
50 Jumping Lunges
40 Toes to Bar
30 Kettlebell Swings 55#/35#
20 Ground to Overhead with Plate 45#/25#
10 HSPU/push ups

* One partner must be holding their Christmas gift the whole time without touching the ground. Your Christmas gift is a Medball 20#/14#
** 5 burpee penalty for each partner if the ball touches the ground.