WOD – Mon, Dec 15
GOALS + GUIDANCE: Start your first working set of deads at 75% and build for the remaining two sets. Record your weights)
AMRAP 15
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute
MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-ups or leg lifts
GOALS + GUIDANCE: Complete the bike in :60 or less and the toes to bar in 10/5 reps or 6/5/4 (:30-:45) and then rest for 1 minute. Try to stay consistent from round to round. Target 5+ rounds.
WOD – Sun, Dec 14
EMOM 20
1 – 15/12 Cal Bike
2 – 18 DB Step Ups, 20″
3 – 21 Eye-Height KB Swings
4 – Plank
MCx 50/35, 53/35
MAx: 12/9 cals, 35/20, 35/26
MVx; 9/6 cals, 15 step ups 25/15, 18 swings 26/18
GOALS + GUIDANCE: Push for a strong but sustainable pace on the bike, finishing in just about :60. Keep the step-ups steady and controlled. Aim for unbroken KB swings with powerful hip drive and a relaxed grip to save your forearms. For the plank, focus on ab engagement and breathing, try not to break.
WOD – Sat, Dec 13
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
MCx: 185/135
MAx: banded, 135/95
MVx: 800m, 40 burp, 20 c+j 95/65, 20 ring rows
GG: You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes
WOD – Fri, Dec 12
GOALS + GUIDANCE: Start the first working set of 5 reps at slightly more weight than you did last time, then build the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover. Record your weights.)
5 Rounds
150 Meter Farmers Carry
30 Sit Ups
MCx: 53/35
MAx: 35/26
MVx: 26/18, 20 sit ups
GOALS + GUIDANCE: Grippy Mc.Gripperson! The farmer’s carry Is going to add up. Make sure you hook grip the kettlebells to save your forearms. You’ll likely break 2-3 times. Shake your arms out on the sit ups, and throw them forward to pick up your pace and make up for any pauses on the farmer’s carry. Target 12 minutes (15 min cap.)
WOD – Thu, Dec 11
5 Rounds
20 Wall Balls
20 DB Lunges
300 Meter Run
MCx: 20/14, 50/35
MAx: 14/10, 25/20
MVx: 15 reps 10/6, 25/15, 200m
GOALS + GUIDANCE: Aim to keep the wall balls unbroken, or break into 12 and 8 reps with a quick shake out. Move right into suitcase lunges, holding two dumbbells by your sides. Keep these unbroken as well. On the run, settle into a pace that lets you return to the wall ball quickly without needing extra rest. Target 20 minutes.
WOD – Wed, Dec 10
100 Toes to Bar
every break do
9/6 Cal Bike
20 Double Unders
MAx: knee ups, 5 attempts
MVx: v ups (have to break every 15 reps), 30 singles
GG: Go for a big set of toes to bar to start the workout, then strategically break into sets of 10 reps. Each break do 9/6 cal bike (:30) and 20 double unders :20). Breaks will take about one minute before you’re back to toes to bar. Target 12-15 minutes.
WOD – Tue, Dec 9
GOALS + GUIDANCE: Start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining two sets)
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
MCx; 24″, 115/75
MAx: 20″, 75/55
MVx: step up 24/20, 55/35, 6 regular burpees
GOALS + GUIDANCE: For 12 minutes cycle through a moderate pace on the box jumps, completing them in around :40-:45. For the thrusters, choose a weight you can do for six rep unbroken, reps four through six should feel challenging. Pace the bar facing burpees so you do not have to pause anywhere during the allotted time. Target 5+ rounds.
WOD – Mon, Dec 8
GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining two sets. )
4 x 500 Meter
Rest 2 Minutes
MAx: 400m
MVx: 350m
GOALS + GUIDANCE: Push your pace! Your goal is to complete each interval under two minutes, AND to keep your intervals consistent. Scale meters to meet the time domain. Record your intervals.
