Mwod:  Row 250m, Roll quads with roller, Roll glutes with ball, Roll chest on post, Couch stretch


The 12 Days of Christmas!

Just like the song...


1 Deadlift (70%)
2 Burpees
3 Push ups
4 Lunges/leg (25/45)
5 Pull ups
6 Dubs
7 DB Clean & Press (30/50)
8 V-ups
9 Goblet Squats (30/50)
10 Body Rows
11 KB swings
12 Box Jumps

Mwod:  Row 250m, Roll shoulders and traps on post with ball, Tspine ext over roller with stick in snatch grip, Band lat/tri stretch


Military Press @ 85%
Pull ups

AMRAP in 12 mins


WOD:  All for time

3 Rounds: 

5 box jumps
25 Battle ropes
50 Med ball twists

2 Rounds:

8 Renegade rows
12 KB swings
20 DB Thrusters

1 Round:

8 T get ups (4 per)
10 Burpees
250m Row


Thursday, Dec 19th


Squat 4 x 4 @ 85%-90%

Plank walk 3 x 6/6


WOD:  Abdominus 1 RFT

20 Hip ups
20 Russian Twists
20 Weighted hollow holds
20 Landmines
20 Dead bugs
20 K2E
20 Reverse Burpees

Mwod:  Row 250m,  Roll upper back and lats on pipe, band lat/tri stretch, Stretch wrists, Couch stretch


Close grip bench 12/10/8/8+

Pendlay rows 4 x 12


WOD:  4 RFT

5 Front squats (75/135)
15 KB swings
10 DB Push press (25/45)
10 Pull ups
15 Sit ups


Tuesday, Dec 17th


Mwod:  Row 250m, Roll glutes and hips with ball, Band hamstring stretch, Outside hip stretch on bench


Deadlift  2 @ 70%/80%/90%, AMRAP @ 95%

Side plank band row 4 x 15/15


WOD:  40 Isn't so bad

40 Alt DB snatches (30/50)
40 Push ups
40 Vups
40 Thrusters (25/45)
40 DB RDLs (30/50)
40 Body rows
40 Flutter kicks
40 BPA
40 Walking lunges (25/45)

Mwod:  Row 250m, Roll glutes, Outside hip stretch on bench, Band hamstring stretch, Roll upper back on floor with ball


Deadlift: 5 @ 65%,75%, 85%, AMRAP @ 90%

Hollow ups 4 x 10


WOD:  EMOTM x ???

6 Goblet Squats
3 DB Clean & Press

* add 1 rep to DB C&P per round



Thurs, Dec 12th


Mwod:  Row 250m, Roll chest and shoulders with ball, Stretch wrists on floor, Band hip stretch from rack


Push press x1 + Jerk x 1
Work up to heavy single in 12 mins


WOD: FOR TIME & for Angela!

Row 100M
25 body rows
10 Reverse DB lunges/leg

row 200m
25 body rows
10 OH DB lunges/leg

row 300m
25 body rows
1 Walking DB lunges/leg

row 400m
25 body rows
10 OH lunges/leg

row 500m
25 body rows
10 Reverse DB lunges/leg

Mwod:  Row 250m, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Stretch calves

Squat 4 x 6 reps @ 70-75%

Around the world plank 4 x 6/6


WOD:  3 RFT

Farmers walk down & back
20 Dubs
15 DB RDLs
10 Split Squats
5 Pull ups


Mwod:  Row 250m, Roll chest and traps on post, Overhead shoulder stretch, Band lat stretch


Close grip bench 15/12/10/10+

Bent rows 4 x 12


WOD:  4 RFT

21 KB swings
12 Push ups
10 cals bike/row
21 Goblet squats
12 Body rows

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat stretch, Couch stretch


DB Floor Press 4 x 12 reps

DB Rows 4 x 12/arm


WOD:  Hit the deck

Spades  DB Push press
Clubs  ALT DB snatch
Hearts  DB RDLs
Diamonds Lying leg raises

ACE:  5 Burpees



Mwod:  Row 2 mins, Roll glutes and hips with ball, Band hamstring stretch from rack, Band hip stretch from rack


Deadlift
x 3 @ 60%, 70%, 80%,
AMRAP @ 85%

Side plank banded rows 4 x 15/15


WOD:  EMOTM x 12

2 Push ups
3 Burpees
6 KB swings
     

Mwod|:  Row 2 mins, Roll lats on roller, Band lat/tri stretch, Stretch wrists


Lift:  Military press @ 80% & Pull ups

AMRAP in 12 mins


WOD:  7 RFT

7 Power Cleans (95/155)
7 Wall balls
7 Lunges/leg
7 Sit ups


Mwod:  Row 2 mins, Roll glutes with ball, Roll quads & upper back with roller, Banded split squats x 10/leg


Squat 4 x 8 @ 65%-70%


WOD:  Fran & Frans daughter (Mod)

21-15-9-15-21 reps of:

DB Thrusters
DUBs
Body rows