WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 9 min emom
Wallballs Rx1 16, Rx2 14, Rx3 12 30/20#
Pwr Clean Rx1 16, Rx2 14, Rx3 12 95/65
Lsit 30 sec hold
2)Backsquat
4 x 4 ascending- each rep 2 sec pause
3)3 RFT
Run 200m
15 KB swings 53/35
Row 250/225m
15 jumping air squats
OPEN GYM
6am - 10am
WOD
1) 3RFT
Backsquat Rx1 165/115, Rx2 135/85, Rx3 115/65
Row 250/225m
25 Situps
2)Deadlift
5 x 5 ascending TNG
3) 4 RFT
10 PWR Clean Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Box jumps 24/20
WOD
1) 3 RFT
Row 200/180m
10 Burpees over te Rower
2 mins rest
Ski 200/180m
10 Pulls - Rx1 Bar Mups, Rx2 C2B, Rx3 Pullups
2)Bench Press
7 x 2 ascending
3)Short Tabata 5 Rnds
Bench Press Rx1 115/65, Rx2 95/55, Rx3 75/35
Rest 4 mins
DB curls alt Rx1 40/20, Rx2 35/15, Rx3 30/10
WOD
1)Open Gym
8am
and
9am
OPEN GYM
8:00am
and
9:00am
WOD
12 DAYS of Christmas
Day 1 - Rope Climb
Day 2 - Burpees
Day 3 - Air Squats
Day 4 - Kb swings 53/35
Day 5 - Hspus
Day 6- Pull-ups
Day 7 - Wallballs
Dsy 8 - Situps
Day 9 - Slamballs 70/50
Day 10- Deadlifts Rx1 225/165, Rx2 185/125, Rx3 155/105
Day 11- Hang Pwr Cl 155/105, Rx2 135/85, Rx3 115/65
Day 12- Thrusters 115/75, Rx2 95/65, Rx3 75/55
WOD
1) 8 min emom
Pull - Rx1 Ring Mups 6/4, Rx2 Bar Mups 6/4, Rx3 C2B 12
25 Situps
2) Bench Press
6 x 3 all sets same weight
2 mins rest between sets
3) 3 RFT
Ski 250/225m
HSWalk Rx1 50ft Rx2 25ft Rx3 35/25 push-ups
25 KB swings 53/35#
WOD
1) 8 min Emom
10 Fr Rack Lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
Burpees over Bar Rx1 10, Rx2 8, Rx3 6
2)Front Squat
6 x 3 ascending
3) Sprint Row Intervals
For Time
750/675m
1 min rest
500/450m
30 sec rest
250/225m
WOD
1)2RFT (32,min cap)
Wallballs Rx1 35, Rx2 30, Rx3 25
Run 400m
Box Jumps Rx1 35, Rx2 30, Rx3 25
Bike 1/.9miles
KB swings Rx1 35, Rx2 30, Rx3 25
Row 500/450m
DB Cleans Rx1 35, Rx2 30, Rx3 25 35/25#
Ski 500/450m
WOD
1) 8 min Emom
25 Situps
Ski 125/110m
2) Shoulder Press
5 x 3 ascending
3) 3 RFT
Run 400m
15 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/55 ( sub Fr squat for OH squat)
WOD
1) Power Clean
5 x 5
ascending TnG
2)Backsquat
6 x 4 ascending
3) “Jacob”
For Time
50 Wallballs 20/14#
40/ 32 cals Ski
30 DB Snatch 50/35 Rx2 40/25, Rx3 25/20
20 Box jump overs 24/20
15 Bar Mups Rx2 C2B Pullups/push-ups, Rx3 pull-ups/push-ups
WOD
1) Lsit
5 x 30 sec hold w/1 min rest
2) Bench Press
All sets ascending
2 x 5
2 x 4
2 x 3
2 x 2
3) For Time
15 Pwr Snatch 95/65#
Row 250/225m
12 Pwr Snatch
Row 500/450m
9 Pwr Snatch
Row 750/675m
WOD
1) 3RFT
15 Backsquat 135/95 (take out of Rack)
15 Burpees
2) Deadlift
6 x 3 ascending
3) 3 RFT
Sled Push D/B 45/25#
Run 400m
WOD
1) 40 min amrap
Run 800m
1 min Situps
2/1.8 mi Bike
1 min Burpees
Row 1,000/900m
1 min KB swings 53/35#
Ski 1,000/900m
1 min one arm DB Snatch alt. 35/25#
Your score is total reps
WOD
1) 5 sets of
30 sec - Rx1 15/10, Rx2 12/8, Rx3 9/5 - 30 sec plank
Plank, Push-ups, Plank
1 min rest
2) Push Press
6 x 3 ascending
3) 10 min amrap
Row 250/225m
1 Peg Board Rx2 5 strict pull-ups, Rx3 5 kipping pull-ups
Ski 250/225m
1 Sled Pull D/B Rx1 Lg sled, Rx2 sm Sled 45/25
WOD
1) 9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3,14
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat
6 x 3 ascending
3) 3 RFT
Bike Cals Rx1 15/12, Rx2 12/10, Rx3 9/7
Slamball Rx1 15, Rx2 12, Rx3 9 Rx1 150/100, Rx2 100/70, Rx3 70/50
WOD
1) 8 min emom
Rope Climb Rx1 2 LL, Rx2 2 RC, Rx3 1 RC
LSit 30 sec hold
2) Bench Press
2 x 5 ascending
2 x 4 ascending
2 x 3 ascending
3) 3 RFT
10 Burpees over Bar
10 Sumo Hi pull Rx1 135/95, Rx2 115/80, Rx3 95/65
Run 200m
WOD
1) 9 min emom
Wallballs Rx1 18, Rx2 15, Rx3 12 - 30/20#
KB swings Rx1 18, Rx2 15, Rx3 12 - 53/35#
GHDSU Rx1 18, Rx2 15, Rx3 12
2) Deadlift
2 x 5 ascending
2 x 4 ascending
2 x 3 ascending
3) 3 RFT
11 Backsquat Rx1 205/145, Rx2 165/ 125, Rx3 135/95
Run 400m
11 Box jumpovers 24/20
WOD
ROW/SKI/BIKE
Pick 2 - For Max Distance
18 mins of work
2 mins of transition
