DECEMBER WODS 2016

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THURSDAY 1st DECEMBER
Strength/conditioning (REPS)
Metcon – 20min ladder
(partner up)
Clean + jerk 40,35,30,25,20,15,10
High burpee 10(synced)
*reps are split between partners
*bar weight increases each round
Midline: (NO SCORE)
Side crunches
5 rounds – 30sec (R)/30sec (L)/30sec rest

FRIDAY 2nd DECEMBER
Strength/conditioning (ROUNDS+REPS)
Metcon – 8min amrap
3 deadlifts (130/80)(100/70)(70/50)
25 double unders
Midline (NO SCORE)
10min – Lop-sided kb carries
Conditioning (NO SCORE)
10min – Interval rowing
45sec sprints, go 1:1 with a partner

SATURDAY 3rd DECEMBER
CLASS – TEAM CHIPPER – 35min amrap

SUNDAY 4th DECEMBER

Cardio Burn and Mobility

MONDAY 5th DECEMBER
Strength
B/b lunges (WEIGHT)
10mins – 5×12 (heavy)
Strict press (WEIGHT)
6min – 3×10 (heavy)
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap
5 rope climbs
100 double unders

TUESDAY 6th DECEMBER
Strength (WEIGHT)
Clean pulls
5min – build weight to heavy triple
10min – 3 on the minute
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap
12 clean and jerk (45/30)(35/25)(30/20)
12 pistol squats

WEDNESDAY 7th DECEMBER
Conditioning (ROUNDS+REPS)
Chipper – 35min amrap
Teams of 3
150 box jumps
150 kb swings
150cal ski/bike/row
150 burpee
*kb weight (24/16)(20/12)(16/10)
*2 work, 1 rest

THURSDAY 8th DECEMBER
Strength/skill (WEIGHT)
Front squat + toes to bar
20mins – 5 reps of each, go every 2mins
Conditioning
Metcon – 12min ladder (REPS)
Thruster 5,10,15,20,…etc.
Pull up 5,10,15,20,…etc.
*bar weight (35/25)(30/20)(25/15)
*Rx+ chest to bar

FRIDAY 9th DECEMBER
Strength (WEIGHT)
Power clean
20min – 5 rep max
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
9 deadlifts (100/70)(80/50)(70/40)
18 wallballs
200m run

SATURDAY 10th DECEMBER
Conditioning (TIME)
Metcon 35min cap
Partner up
2km row
100 med’ball sit ups
200 lunges
400m o/h carry (25/15)(20/10)(15/5)

SUNDAY 11th DECEMBER
Cardio Burn and Mobility
MONDAY 12th DECEMBER
Strength (WEIGHT)
Thruster
9min – 6×3 (heavy), go every 90sec
Conditioning
Benchmark (TIME)
“Fran” – 15min cap
21,15,9
Thrusters (43/30)(35/25)(30/20)
Pull ups

TUESDAY 13th DECEMBER
Conditioning (TOTAL CALS)
Rowing intervals – 20min
2min blocks(rotating with a partner)
60sec working
30sec cruising
30sec sprint
EMOM – skills/midline (REPS)
14min – alt. minute rounds
a) kb Russian swings (32/24)(24/16)(20/12)
b) abmat sit ups
*RX+ – ghd sit up

WEDNESDAY 14th DECEMBER
Strength (WEIGHT)
Deadlift
20min – 1 rep max
Conditioning (ROUNDS+REPS)
Metcon – 12min amrap
8 power cleans (50/30)(40/25)(30/20)
16 box overs

THURSDAY 15th DECEMBER
Strength (WEIGHT)
Bench press
12min – heavy doubles
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap
60 weight vest lunges (20/10)
40 push ups (RX+ wears vest)
20 sdhp (40/25)(35/20)(30/15)

FRIDAY 16th DECEMBER
Strength (WEIGHT FOR HEAVIEST SET OF 8)
Back squat
16min – sets of 12,10,8,8,20 (heavy)
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap
5 hspu (or dips)
10 toes to bar
40 double unders
*you will randomly be chosen
to do a sled push through out…..just for fun.

SATURDAY 17th DECEMBER
Conditioning (TIME)
HERO WOD
“Morrison” – 40min cap
50,40,30,20,10 reps of:
Wallball
Box jump
kb swing (24/16)(20/12)(16/10)

SUNDAY 18th DECEMBER
REST UP

MONDAY 19th DECEMBER

Bench mark – open cap (TIME)

“Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

*times will vary greatly on this so

if you finish early you will have access

to free training time in which you can

work on weaknesses.

TUESDAY 20th DECEMBER

Conditioning (TIME)

7 individually timed rounds:

Go every 5mins –

10 hang snatches (45/30)(35/25)(30/20)

14 burpee box jumps

18 cal row

*each round is capped at 4mins

*if snatches are a trouble area you may

swap them out for deadlifts

WEDNESDAY 21st DECEMBER

Strength (WEIGHT)

Clean and jerk

12min – 1 rep max

Bench mark – 12min cap (TIME)

“Grace”

30 clean and jerks (60/40)(50/30)(40/25)

Conditioning/midline

Metcon – 12min amrap (ROUNDS+REPS)

8 toes to bar

24 double unders

THURSDAY 22nd DECEMBER

Strength (TOP BENCH WEIGHT)

Bench press + rope climbs

18min – 8 reps + 1 rep (heavy)

Conditioning

Metcon – 14min amrap (ROUNDS+REPS)

30m bear crawl

20 plyo lunges

10 medball cleans (same weight as wallball)

FRIDAY 23rd DECEMBER

Strength (WEIGHT)

Pause back squat

15min – 3 reps every 90sec (heavy)

Conditioning

Metcon – 17min cap (TIME)

50 kb sdhp (24/16)(20/12)(16/10)

20 strict pull up

30 back squat (40/25)(35/20)(30/15)

20 muscle up (scalable)

30 back squat

20 strict pull up

50 sdhp

SATURDAY 24th DECEMBER

12 DAYS OF XMAS WOD

….WILL YOU CHOOSE TO BE

“NAUGHTY” OR “NICE”???

SUNDAY 25th DECEMBER

Cardio Burn and Mobility

MONDAY 26th DECEMBER

(CLOSED – Boxing Day)

 

TUESDAY 27th DECEMBER

Strength (WEIGHT)

Sumo Deadlifts

12min – 5 reps every 90sec

Conditioning (ROUNDS+REPS)

Metcon – 20min amrap

Partner up:

30 wallball

30 toes to bar

30 O/H lunge (25/15)(20/10)(15/5)

*break up reps as needed

 

WEDNESDAY 28th DECEMBER

Benchmark:

“Helen” – 15min cap (TIME)

3 rounds for time:

400m run

21 kb swings (24/16)(20/12)(16/10)

12 pull ups

Conditioning (NO SCORE)

18min – alt. min rounds

  1. a) bear/crab crawl
  2. b) rowing

THURSDAY 29th DECEMBER

Strength (WEIGHT)

Hang snatch

5min – tech

12min – 1 rep max

Conditioning (TIME)

Metcon – 12min cap

“Annie”

For time

50,40,30,20,10

Double unders

Sit ups

FRIDAY 30th DECEMBER

Tech (NO SCORE)

Hand stand walking

10min  – open practice/drills

Strength (WEIGHT)

Front squat

8min – 3reps on the minute (submax)

Conditioning (TIME)

Benchmark

“DT” – 15min cap

5 rounds for time

12 deadlift (70/45)(60/40)(50/30)

9 hang power clean

6 S.t.o

SATURDAY 31st DECEMBER

Metcon #1 – 16min cap (TIME)

hspu 12,10,8,6,4,2

sdhp 24,20,16,12,8,4

*bar weight (35/25)(30/20)(25/15)

Metcon #2 – 16min cap (TIME)

Partner up

Push up 24,20,16,12,8,4

Row (cal) 12,10,8,6,4,2

*reps are PER PERSON

*Rx+ do ring pushups (feet level)

 

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