Pinch Day! Get to class early!
Warm Up
Hip mobility
100 jumping jacks
25 squats
25 sit ups
25 hip bridges
25 supermans
Strength
Deadlifts
5 x 10
Building to 60-65%
WOD
5 RFT
15 wall balls 20/14
15 pull ups
Post
100 unbroken sit ups
Warm Up
Pass throughs
2x
10 med ball cleans
10 pushups on med ball
10 knee tucks
Skill
Max height box jump
500m row
WOD
Tabata
1 min. rest in between rounds
Burpees
Pull ups
Sit ups
Push ups
*Score is TOTAL reps
Post
Banded hip stretches and mobility
We have just a few minor adjustments to our class schedule at the end of December:
Sunday, December 24th NO Barbell Club
Monday, December 25th (Christmas Day) NO classes
Sunday, December 31st (New Year's Eve) NO Barbell Club
Monday, January 1st (New Year's Day) NO 6am class (all other classes will be the same! 8:30am, 5:15pm, and 6:30pm.)
Warm Up
Shoulders with bands and rollers
3x
30 jumping jacks
20 air squats
10 push ups
Strength
3 x 15
Arm curls
Tricep extensions
Front arm raises
WOD
12 min. AMRAP
30 overhead weighted lunges 45/25 (L/R=2)
30 DUs
Post
3x
1 min. plank
30 sec. rest
Warm Up
2 min. arm circles
Jog 400m
2x
20 box step ups
15 push ups
10 squats
Skill
Speed ladder work
400m for time
WOD
Annie
50 DUs/sit ups
40
30
20
10
Post
5 x 10 lateral dumbbell raises
5 x 10 shoulder shrugs (no rotation, just lifting up)
Warm Up
Couch stretch
Pass throughs and shoulders
2x
10 inch worms
10 jumping squats
10 push ups
10 burpees
Strength
Bear complex review
WOD
Bear complex
Post
Shoulder mobility work
More couch stretch!
Warm Up
Pigeon and lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 Turkish get ups L/R=2
Heavy as possible
WOD
10 rounds
10 burpees
10 hang cleans 95/65
10 front rack lunges (alternate legs) 95/65
Post
100 med ball sit ups
Warm Up
Banded shoulders
4x
10 box step ups
10 jumping jacks
10 push ups
2 min. singles
Skill
Warm up with double under review
3 rounds
1 min. max effort of your choice (pull ups/burpees/double unders)
3 min. rest
WOD
3 min. AMRAP
20 DB snatch
20 wall balls
rest 2 min.
15 DB snatch
15 WB
rest 2 min.
9 DB snatch
9 WB
*you pick your own weight
Post
3 x 1 min. wall sit holding weight plate out front
1 min. rest in between rounds
Banded shoulders
Warm Up
Jog 200m
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1-2-3's, focusing on big pull on 3
1 min. max effort pull ups
WOD
December Challenge!
12 min. AMRAP
30 DUs/60 singles
10 T2B
10 KB swings 53/35
Post
5 min. coach's choice
Warm Up
Hamstrings!
1 min. jumping jacks
3x
20 squat
10 sit ups
5 reverse burpees
Strength
Floor press
5 x 10
Heavy as possible, use spotter
WOD
For time
10 deadlifts 135/95
400m run
8 deadlifts
400m run
6 dl...
...
2 dl
400m run
*Scale by using lighter weight and running 200m or rowing
Post
100 partner leg tosses
Lizard and pigeon
Happy Friday!