Broad Jumps Jumping Knee Tucks Med Ball Crush and Squat Tricep Push Ups
Strength
Back Squats Waves of 3 After each set- 6 Glute bridges on balls of feet
WOD
Workout Format
1 min Max Cals Rest 2:30 1:30 Max Cals Rest 1:30 Then 3 Rounds 12 Box Jumps 8 Tricep Push Ups
Strength
Thursday, December 31st, 2020
Strength
Plank Circuit
WOD
Workout Format
New Year's Even WOD - For Time 31 Push Press (75/55) 31 BB Bent Over Row (75/55) 31 KB Snatches (50/35) 31 Sit Ups 31 V Ups 31 Push Ups 31 Box Jumps (24/20) 31 Back Squats (75/55) 31 Double Unders 31 Thrusters (75/55) 31 Lunges 31 Burpess Then 365 meter Row or Bike
Strength
Wednesday, December 30th, 2020
Strength
New Skill Practice Zercher Squat 6 x 10 (Light) * or Zercher Squat 2 x 10 Front Squat 5 x 5
WOD
Workout Format
Row 1000 meters (Moderate) * Then 15-21-9 Sit Ups Front Rack Step Ups * Then Row 1000 meters
Strength
Tuesday, December 29th, 2020
Strength
Conventional Deadlifts 5 x 5 Last Rep of each set - Hold 10 seconds at the top
WOD
Workout Format
3:00 of Work 12 Box Jumps 12 BB Thrusters * 1 minute Rest 3:00 Work Max Cals
Strength
Monday, December 28th, 2020
Strength
Bench Press Warm Up 10, 8 5 x 5 @ working weight (approx 75% of 1RM) * Then 3 x 3 progressive
WOD
Workout Format
Max Cals for 1 Min * Then 5 Rounds 9 Lunges (ES) 9 Push Ups * Then Same Number of Cals - try to match first round