13 Dec SATURDAY, DECEMBER 14TH
8TH ANNUAL ATHLETE'S CUP!!
-WOD A-
“SNOW PLOW”
8 Minutes to find a max weight:
1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 S2OH
WOD Blog
All in.
12 Dec FRIDAY, DECEMBER 13TH
WORKOUT OF THE DAY SNATCH BALANCE 5 X 3 *Build to a moderate/heavy 3 Rep 4 SETS FOR QUALITY - 250M Row - 6/6 Side Plank Rotations - 10 Step-up 30/24 FOR TIME 1 Mile Run CURRENT...
11 Dec THURSDAY, DECEMBER 12TH
WORKOUT OF THE DAY AMRAP X 20 12 Strict Pull-up 12/10 Cal Bike 1:00 Plank 12 Kbs 53/35 24 Air Squats ____________________________________________________________ LITE N' TITE 3 SETS FOR QUALITY 3 X 10 Bulgarian Split Squat 3...
10 Dec WEDNESDAY, DECEMBER 11TH
WORKOUT OF THE DAY STRENGTH Deficit Deadlift (no higher than 15# plate) 5-5-3-3-3 FOR TIME 1500M Row FINISHER Foam Roll/Mobility 10-12min CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't...
09 Dec TUESDAY, DECEMBER 10TH
WORKOUT OF THE DAY STRENGTH Z Press 5-5-3-3-3 *Rest 90-2min b/t sets DOUBLE AMRAP AMRAP X 8 12 T2B 12 Alt Single Arm Hang Db Clean/Jerk 50/35 100M Run -Rest 3 Minutes- *Repeat *Start Over ____________________________________________________________ LITE N' TITE 3 ROUNDS...
08 Dec MONDAY, DECEMBER 9TH
WORKOUT OF THE DAY STRENGTH DELOAD WEEK 1 ¼ Back Squats 5 X 3 *Build to a heavy 3 EMOM X 6 1 Power Clean + 1 Below Knee Squat Clean FOR TIME 15-12-9 Squat Clean...
07 Dec SUNDAY, DECEMBER 8TH
WORKOUT OF THE DAY EMOM X 21 MIN 1: 15/12 Cal Bike MIN 2: 35 Double Unders MIN 3: *Max Tire Flip Rest 3 Minutes AMRAP X 8 Rope Climbs *#40 Dball over shoulder/sled push Log your...
06 Dec SATURDAY, DECEMBER 7TH
WORKOUT OF THE DAY AMRAP X 20 30 Pull-ups 30 Power CLean 20 C2B Pull-up 20 Thrusters 10 Bar MU 10 OHS Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ____________________________________________________________ LITE N' TITE AMRAP X 25 100 DU 250M Row 20 DB...
05 Dec FRIDAY, DECEMBER 6TH
WORKOUT OF THE DAY STRENGTH Wendler Deadlift Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps EMOM X 20 MIN 1: :30 L-Sit Hang MIN 2: :30 Wall Sit MIN...
04 Dec THURSDAY, DECEMBER 5TH
WORKOUT OF THE DAY SKILL 8 Minutes of Handstand play STRENGTH Wendler Strict Press Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x MR AMRAP X 5 KB Curtis Ps (Power Clean+...