Bar GYM

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

Ball Slam

WOD:

For Time:

Row 2K

30 Wall Ball Shots

Bike 2K

20 Wall Ball Shots

Row 1K

10 Wall Ball Shots

AUX:

2-minute max effort burpees

Finisher

Partner ABs

Warm Up

PVC

Foam Roll

5-4-3-2-1

Pull Up – Push Up – Ab Mat

WOD:

For Time:

5 Deck Snatches (95/65)

40 DU’s (80 singles)

10 C2B Pull Ups

40 DU’s

15 Front Squats (95/65)

40 DU’s

20 Cal Curve Run

40 DU’s

20 SA KB Snatches

40 DU’s

15 Back Squats (95/65)

40 DU’s

10 Bar Over Burpees

40 DU’s

5 Deck Snatches (95/65)

6am START TIME THIS WEEK and NEXT*

Warm Up:

PVC

Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats (45/35)

5 Strict Press (45/35)

Row 150m

10 Good Mornings (45/35)

5 high Pull (45/35)

5 Pocket Cleans (45/35)

STRENGTH:

Deck Clean – 20m to find a 1RM for the day

WOD:

3 Rounds for time:

25 Cal Bike

10 Pull Up + T2B

Post:

50 Sorinex Cart Roll Outs

REMINDER* We’re starting at 6am the rest of this week and all of next.

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

KBS

Catch your breath, no programmed rest between couplets

21-15-9

Cal Curve

Goblet Squat

Catch your breath….

21-15-9

Cal Ski

T2B

Aux:

5 x :30s Battle Rope

Finisher:

50 Windshield wipers

Warm Up:

Foam Roll

Group Warm Up –

PVC

Stretch

Dynamic

12 Days of Christmas

1 – Man Maker (55/35)

2 – Sled Drives – down and back

3 – Wall Ball Shots

4 – SA KB Snatches – each arm – (53/35)

5 – Heavy Swings – (swing a big Bell)

6 – Turkish Get-Up – 3 per side (55/35)

7 – T-pause Push Ups

8 – Box Step Overs

9 – C2B Pull Ups

10 – Calories on the Bike or Ski Erg

11 – Burpees

12 – Wall Walks

Merry Christmas!

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 Push Ups

10 KBS

10 Cal curve walk/jog

WOD:

20m EMOM:

1 – Power Clean + Front Squat + Push Press + Back Squat + OHS (95-135/65-105)

2 – 12 calorie BIKE/SKI/ROW (pick one)

POST:

5 Rounds –

10 Sit up Get Ups

10 Mountain Climber Toe Taps

Warm Up:

PVC

Foam Roll

21-15-9

Cal Curve

Cal Bike

WOD:

5 Rounds – not for time – focus on strong and smooth

10 Body Rows

10 RDL (95/65) TAKE YOUR TIME ON THESE!

20 Step Back Lunges (10 per side)

20 Ground 2 Overhead – (35/25) – Using a weight plate

Aux:

10m EMOM

1 – 20 Cal Curve Run

2 – 20 Ab Mat Sit Ups

Finisher:

5 x 10 banded pull aparts – switch grip every set, start with supinated (palms up) grip

Warm Up:

PVC

Foam Roll

12-9-6

Cal Ski

Banded Pull Aparts

WOD:

54 Card Random Acts

HEARTS – Push Ups

DIAMONDS – T2B

CLUBS – KBS

SPADES – Box Jumps/step ups

JOKERS – 12 burpees

Finisher:

4m Ab Mat Max Effort

Warm up:

Foam Roll

PVC
Ski 150m

10 Air Squats w/ Band

10 RDL (45/35)

Ski 150m

10 Squat Practice (lower in back squat, press out in the hole, stand up in OHS posture)

3 Wall Walks

Strength:

20m to build to a heavy DEAD LIFT single (Straight bar or Trap Bar)

WOD:

3 RFT:

10 Deck Snatch (95/65)

400m Run

Warm Up:

PVC

Foam Roll

Partner 5K Row – switch whenever you and your partner determine

WOD:

Partner WOD – you go I go for 10 rounds each:

8 Wall Ball shots

5 Burpees

1 deck clean (205-225/135-165) – should feel heavy

FINISHER:

Sorinex Pike – 25

Sorinex Roll Outs – 25