workout of the day
12.18.2021 12 Days of Christmas
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers
2 sets
5-10 push ups
30 second handstand hold against wall
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
08.09.2021
WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up
Warm Up
10-8-6-4-2
devil's press- light load
200m run to follow each set of devil's press
Mobility
10 each side hip air planes
5 each side perfect stretch
30 second deep squat hold
Strength
Box Squat 21X1 Drop Set; 1.2.3; rest 20sec/rest 2-3mins x 3 sets
*Drop Set - 1 rep heavy, 2 reps slightly lighter, 3 reps slightly lighter.
**Make all singles TOUGH and heavier each set. Then back off as you wish for the 2's and 3's
WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up
09.15.2020
WOD
"Renegade"
50 DB renegade rows 50/35 35/20
every time you break- hands off the DBs or rest at the bottom of the push up, complete 15 air squats and 15 sit ups
*renegade row= row right + row left + push up
Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side
Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps
no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps
Strength
Deadlifts
5 x 3reps @ 75-80%
WOD
"Renegade"
50 DB renegade rows 50/35 35/20
every time you break- hands off the DBs or rest at the bottom of the push up, complete 15 air squats and 15 sit ups
*renegade row= row right + row left + push up