Blog

Dec
07
Thursday - 12/ 8/22


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WOD:


12-9-7



  • Strict pull-up

  • Strict HSPU

  • Box jump

  • PWR Snatch


Skill:


3 RFQ



  • 3 TGU ea.

  • 8 Windmills ea.


Swift:


Partner workout


18min AMRAP for max calories



  • A: Bike

  • B: 30 Plate hops, 20 Plate Plank Step-ups,10 Plate G2OH, :30 Plate OH hold.


Dec
06
Wednesday - 12/7/22


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WOD:


10 m. AMQRAP:



  • 10 ea. One-Legged Hip Thrust

  • 10 DB Reverse Flies

  • 10 ea. Banded Plank Rows


Skill:


21-15-9



  • Front Squat

  • Burpee


Swift:


10 Rounds:



  • 10 Wall Balls

  • 3 Burpee Pull-Ups


Dec
05
Tuesday - 12/6/22


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WOD:


Athlete's Choice:



  • 1 Mile Bike

  • 50 Hollow Rocks

  • 1 Mile Bike


******** OR ********



  • 800m. Row

  • 50 Hollow Rocks

  • 800m. Row


Skill:


21-15-9



  • Calories Ski

  • Toes-To-Bar


Swift:


40-30-20-10 Russian KBS


4-3-2-1 Wall Climb


Dec
05
Monday - 12/5/22


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DECEMBER BENCHMARK DAY!


WOD:


Elizabeth


21-15-9



  • Power Clean

  • Dip


Skill:


Break up as needed:



  • 75 Banded Delt Hell

  • 75 Banded Good Mornings

  • 75 Banded Bicep Curls


Swift:


For time:


150 Hollow rocks


* After each break, stop and do 20 calories of choice



Dec
03
Sunday - 12/4/22



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WOD:


40-30-20-10



  • Double KB Step-ups

  • One-legged V-ups


Swift:


4 rounds, 1 minute each:



  • Dips

  • Dumbbell Snatch

  • Dumbbell Step-up

  • Rest


Dec
03
Saturday - 12/3/22


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Swift


50 Knee raises


50 Pistols


50 Burpee pull-ups


50 Pistols


50 Knee raises



WOD


5min AMRAP of


5 FS


5 Devil's press



rest 3min



5min AMRAP of


5 BS


5 Devil's press



Dec
02
Friday - 12/2/22


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Skill


DL 5x5



WOD


15min AMRAP


HSPUs


*For each break run 400m



Swift


5 Rounds for quality of


15 Med ball cleans


15 Med ball sit-ups


30 Russian twists



Finish with 800-1600m Run



Dec
01
Thursday - 12/1/22


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Swift


15min AMRAP


500m Bike


10ea. Renegade rows


Rest 1min



WOD


EMOM for 25min (alt.)


12 Thrusters


12 T2B


14 Box jumps


12 Pull-ups


12 Burpees



Nov
30
Wednesday - 11/30/22


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Skill


4 RFQ of


6 Dragonflies


6ea. Banded 1-leg RDLs



WOD


Partner workout


20min AMRAP for max distance


A: Bike


B: 30sec of


- Hang


- Plank


- Wall sit



Swift


4 Rounds


1min of


- Goblet squats


- KBS


- Push-ups


- Rest



Nov
29
Tuesday - 11/29/22


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Skill


2 Rounds


800m Row


800m Run



WOD


3 RFQ of


12 Swimmer lifts


:30ea. Twisted cross


12 DB Lateral raises



Swift


3 Rounds of


400m Ski/row


400m Run