Blog Archives

Thurs:
12 Days of Christmas
1200m Run
11 Leg Raises
10 Weighted Swings (KB, DB or any other weight you have)
9 Goblet Squats
8 Mountain climbers/side
7 Lunges/side
6 Russian Twists/side
5 Sit ups
4 Push ups
3 Side plank hip dips/side
2 Pike’s Push ups
1 Burpee Broad Jump

Wed:
Warm up:
3 rounds
30 second leg swings/side/direction
30 second arm circles
30 second spiderman stretch/side

WOD:
16 MIn EMOM Alt.
• 10 Push Press + plank
on elbows up to 30s.
• 100m Run
OR 30-40 sec Run

Cash Out:
8 Mins for quality
8 Plank Builds (4 & 4)
8 Alt Reverse Lunges
8 Sit ups
8 Leg Raises
10 Russian Twist
R+L = 1 rep

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12.22.2020

12/21/2020

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Warm Up:
3 Rounds
6-10 Kang Squats (slow)
10 Hip Circles ea/way
Then:
2 Rounds
8-12 Deadbugs ea/s
8-12 Bird Dogs ea/s

Skill:
3 Rounds For Reps
1 min Deadlifts
Rest 30 sec

1 min Goblet Squats
Lunges
Rest 30 sec

1 min Bent Hollow Hold
Rest 30 sec

WOD:
On a 18 minute Clock
accumulate as many perfect 8 Count Bodybuilders (1 pushup only) as possible every 3 minutes starting at 0:00, run around your house, or approximately 1 minute (30 sec out and back). If you can't run, jump rope for 1 minute. If you don't have a jump rope, do high knees/run/jog in place for 45 seconds.

Skill notes:
You can use water jugs in each hand (or something like it with handles) or a backpack with weight added (books) and perform your Deadlifts more like a Kb Deadlift. If you have a KB, or a Barbell, use it! But pick a weight that you can do consistently for the entire minute -- keep it smooth.
Move continuously on the squats -- it will burn, but keep it moving. Keep the Hollow Hold tight, break and rest as needed within the minute to maintain quality.

WOD notes:
Today is so simple, but so deadly. You don't need any equipment except maybe a table or chair if you want to make the bodybuilders easier. On the 8 count bodybuilders, don't rush. These are NOT burpees -- each pushup should be done perfectly and with control. When you're in the plank position and jumping your feet out, stay STABLE. Don't sacrifice form.
As you move through, breathing will be a factor ... BREATHE through. Pushup fatigue will come, and that's ok -- manage the fatigue, slow down the pace... but KEEP MOVING

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