Power: Saturday, December 26th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 50 Double-unders 50 Alternating Dumbbell Snatch 35/25 25 Knees-up Scale as needed. 1c) 30:00 – 45:00 – 5 sets of 2:00 ON/1:00 OFF: 10 Supinated Strict Pull-ups 20 Alternating Dumbell Front Rack Lunges 35/25 Max Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups…
Move: Saturday, December 26th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 150 Heavy Rope Single-unders 50 Alternating Hang Dumbbell Snatch 25 Knees-up Scale as needed. 1c) 30:00 – 45:00 – 5 sets of 2:00 ON/1:00 OFF: 10 Supinated Strict Pull-ups 20 Alternating Dumbell Front Rack Lunges Max Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand…
Sport: Saturday, December 26th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 75 Double-unders 50 Alternating Dumbbell Snatch 50/35 25 Toes-to-bar Scale as needed. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Supinated Strict Pull-ups 20 Alternating Front Rack Lunges 115/75 Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups 2 Squat Snatches 135/95> Pick…
Move/Power/Sport/Competition: Friday, December 25th, 2020
*Because we are closed we wanted to make sure you guys still got a workout in at home if you wanted. No equipment required. For the die-hards and competitive athletes, enjoy the downtime and just get some good movement in. WOD: 1a) 12 rounds AQAP: 100m Run or 30 Seconds Run In Place 2 V-Ups 3 Tuck Jumps 4 Push Ups 5 Burpees 6 Alternating Lateral Lunges 7 Sumo Squats 8 Alternating Elbow Plank Up Downs 9/side Reverse Lunges 10 Alternating Mountain Climbers 11 Lateral Shoe Hops 12 Jumping Air Squats Have fun, enjoy some treats! For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Move/Power/Sport: Thursday, December 24th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm 10 Glute Bridge-ups 20 Face Pulls Get things firing and ready. As always if you’re in the gym 4-6 days/week, don’t be afraid to take today at an easy-to-moderate effort and treat the session as an active recovery session. 1b) 10:00 – 45:00 – Every 7:00 x 5 sets: 50/40 Calories Ski/Bike/Row 40 Abmat Sit Ups 30 Russian Kettlebell Swings 20 Hollow Rocks 10 Burpees Scale as needed. We want you to have around 1 minute of rest after each set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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