Month

December 2021
Workout of the Day “Rannie”For time 50-40-30-20-10*Double UndersSit-ups***400m Run After Each Full Round**GHD Optional Post WOD 3-4 sets for quality 15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)15 Slow DB Glute Bridge-Up -Rest 1:00 b/t Sets
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Workout of the Day Every minute on the minute for 25:00 MIN 1&2 – 500/400m RowMIN 3&4 – 100m Run into Max Reps of…*MIN 5 – Walking Rest EMOM is 5 Rounds Total… Round 1 – DB Up-Down (50/35) Round 2 – DB Suitcase Lunge*Round 3 – DB Power CleanRound 4 – DB Push PressRound...
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Pre WOD On a 20:00 running clock, build to a heavy 1 rep… Clean And Jerk Workout of the Day “DT” 5 Rounds for Time 155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps
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Pre WOD 3 sets for quality 3/3 Turkish Get-Ups8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) Workout of the Day For Quality 5-10-15-10-5Strict Pull-Ups*10-20-30-20-10Strict Sit-Ups**20-40-60-40-20 / 15-30-48-30-15Cal Row *Chest to Bar or Tempo (2111) Optional**Weighted Optional
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Pre WOD On a 12:00 running clock, build to a moderate-heavy 5 rep…. Overhead Squat Then… On a 12:00 running clock build to a moderate to heavy 5 rep… Thruster Workout of the Day 3 Rounds For Time 15/12 Cal Bike10 Overhead Squats (95/65)12 Thrusters
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Workout of the Day 16:00 AMRAP 10 Deadlift (225/155)16 Box Jumps (24/20)400m Run Post WOD Bench press 3 X 5
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Workout of the Day For time 100 Double UndersImmediately Into…2-4-6-8-10-12-14-16-18-20Slam Balls (30/20)|(20/10)10-9-8-7-6-5-4-3-2-1Toes to BarImmediately Into…100 Double Unders Post WOD “TABATA”6 SETS (20 ON/:10 OFF)MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)MOVT 2 – Single DB Bent Over RowsMOVT 3 – DB Flutter Kicks L+R= 1 Rep
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Pre WOD 7:00 AMRAP 10 controlled situps15 glute bridges30 double unders Workout of the Day 2 rounds 12:00 AMRAP 12 alternating DB weighted steps ups12/9 cal bike12 renegade rows12/9 cal bike12 weighted situps12/9 cal bike -2:00 rest between rounds-
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Pre WOD Sumo deadlift 7-5-3 -superset each set with a 1:00 tuck hold Workout of the Day Every minute on the minute for 18:00 MIN 1 – 40 Double Unders into Max Sumo DL (275/185)MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-UpsMIN 3 – Walking Rest
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Pre WOD Rope climb skill work Workout of the Day For time 500/400m Row50 Sit-Ups5 Rope Climbs400/300m Row40 Sit-Ups4 Rope Climbs300/200m Row30 Sit-Ups3 Rope Climbs200/150m Row20 Sit-Ups2 Rope Climbs100m Row10 Sit-Ups1 Rope Climb Post WOD For quality 30-25-20Single DB Curl (50/35)1:00 Push-Up Plank
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