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W.O.D.

Thursday – December 24

TODAY’s SCHEDULE

5:00, 6:15, 7:30, 8:45, 10:00, 11:15 AM

12:30, 1:45 PM

“12 Days of Christmas” – 2020

1 Wall Walk

2 Snatch

3 Deadlift 

4 Push Press

5 Hang Clean  

6 KB Swing 

7 Push Ups 

8 Gorilla BJ Overs 

9 Burpees 

10 Front Squat 

11 Thruster 

12 Overhead Lunges 

RX: 95/65

*Workout is performed like the song

*30 Minute Cap

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The ultra-mayhem workout of the year. 12 movements, 300+ reps, and a final round that is going to send you into a much needed and deserved rest day! Have fun with this…don’t make the barbell heavy.

Wednesday – December 23

AMRAP 26

18/15 Cal Row 

3 Bar Muscle Ups 

12 Burpees to Target

3 Bar Muscle Ups 

9 Overhead Squats (45/35)

3 Bar Muscle Ups 

Rest 2 Minutes between rounds 

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The next step in our muscle up progression is going to be a real challenge when you get to the pull up bar. Singles are OK if needed, but don’t spend more than a minute there. We want to get the other movements in (especially that light overhead squat hint hint). This is too much work to “sprint” through. Try to think smooth and consistent and allow the 2 minute rest to give a near-full recovery to your muscles.

Tuesday – December 22

4 Rounds 

5 Clean and Jerks (135/85)

5 Handstand Push Ups

40 Double Unders 

Rest 3 Minutes, then right into

4 Rounds

3 Clean and Jerks (185/125)

7 Handstand Push Ups

10 Box Jumps – step down

*22 Minute Cap

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The lifters get to play. The gymnasts get to play. The engines get to play. A big part of our program is to try and strive for you being a balanced athlete, not a specialist! Really hammer your effort and attention on the movement up here that scares you the most. Go get it

Monday – December 21

24 Minute Alternating EMOM (8 Sets)

Minute 1: 5 Heavy Back Squats (70-85%)

Minute 2: 12 KB Swings + 12 Push Ups 

Minute 3: 30 Seconds Medium Effort Row 

*All work must be done under 50 seconds.  You should have time to add weight prior and/or after squats.

*Record highest BS weight

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We have three goals in his workout. One, feel some heavy back squat weight for the first time in awhile. Two, try to maintain fast and unbroken movement at station 2. And lastly, hit the same distance row all 8 times. Pace that slower than you think early on, that should not be a max effort.

Saturday – December 19

In Teams of 2 (1 working / 1 resting) 

100 Thrusters (135/85)

*EMOM 5 Burpees 

*Athletes will rotate every minute 

Right into 

100/80 Cal Row 

*EMOM 5 Burpees 

*Athletes will rotate every minute 

Right into 

50 Bar Muscle Ups OR 100 Pull Ups 

*EMOM 5 Burpees 

*Athletes will rotate every minute 

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You will be working for 1 minute and resting for 1 minute until the workout is complete or cap is met. Try to attack your max rep portions with a plan, but keep it intense. If you hit a failure point where you can’t safely do the max rep movement, have a scaling option ready.

Friday – December 18

8 Clean and Jerks (135/95) – no more than 65%

35 Double Unders 

8 Clean and Jerks (165/115) – no more than 75%

35 Double Unders 

8 Clean and Jerks (185/125) – no more than 85%

35 Double Unders 

Rest 5 minutes

Then Repeat 

*23 Minute Cap

*Compare to December 23, 2019

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This is a Clean and Jerk-dependent workout that will be a test of your ability to stay strong under duress. the jump rope is a distraction. Focus on clean and smooth movement from the start and leave some in the tank for that third barbell.

Thursday – December 17

WE WILL RE-OPEN AT 4:15 PM

(5-6-7-9:30-11 AM and 12-1 PM ARE CANCELLED)

Every 1:30 for 5 Sets 

10 Toes to Bar 

5 Hang Power Snatch (95/65)

5 Bar Facing Burpees 

3:00 rest 

Every 1:30 for 5 Sets 

5 Toes to Bar 

5 Hang Power Snatch 

10 Bar Facing Burpees 

*If work isn’t done in under 1:30, finish the set, then take the next round off.

*Record how many (out of 10) finished

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The point of this time domain, movement load, and volume is for you to move with intensity and urgency across the board. Make sure that barbell doesn’t feel “heavy” at all prior to the WOD

Wednesday – December 16

6:15, 7:15, and 8:15 PM CLASSES ARE CANCELLED

33-27-21-15-9

Cal Row 

Straight Leg Sit Ups 

Gorilla Box Jump Overs 

*Athletes will work for 1:30 / Rest for :30 until all work is complete

*26 minute cap

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The 1:30 on / :30 off interval will not be enough for you to go full send right away. Pick one movement you want to go after hard and move at a smooth and repeatable pace on the other two.

Tuesday – December 15

Part 1:

3 Rounds 

6 Pause Bulgarian Split Squats (R and L)

12 Hollow Rocks 

6 Pause Ring Dips 

6 Pause Ring Rows 

*”Pause” means at bottom of Split Squat and Dip, and at the top of ring row 

*Strict 10 Minute Cap

Part 2:

4 Rounds 

12 Wall Balls 

4 Bar Muscle Ups (Scale = 4 Strict Pull Ups + 4 Dips/Push Ups)

12 Thrusters (75/55)

8 Pull Ups  

Rest 1 Minute after each round

*15 Minute Cap

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Part 1 is very important strength work that will continue to build your base. This work should never end! Part 2 is the next part of our Bar Muscle Up series with this time having a movement done before rather having rest prior to. Pay attention to what your movement feels like and make it consistent.

Monday – December 14

Every 2:00 for 10 Sets 

10 DB Step Ups 

4 Hang DB Clean and Jerk (R) 

4 Hang DB Clean and Jerk (L)

2 Power Clean and Jerks

Sets 1 and 2: 60-70%

Sets 3 and 4: 70-75%

Sets 5 and 6: 75-80%

Sets 7 and 8: 80-85%

Sets 9 and 10: 85-90%

*Goal of each set is to be done between 1:00 and 1:30 each set. 

*Record heaviest successful set.  You should NOT be going for a Max Single type weight.  Follow the % guideline

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These barbell clean and jerks are going to be a challenge. Conditioning is going to be a factor here and if the work is not getting done under 1:30, don’t go up in weight. Remember…we want to be strong but we also want to be strong when we are tired. This is that.