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Siteplicity

WOD for 12317

December 30, 20170
Segment 1 (warmup): Talk about benefits of each movement! 2 rds: 10 Kip Swings :30 Hollow Hold :30 Superman Hold 6 Lying Hip Drive :10-:20 Ring Support Hold Segment 2: Muscle Up Skill Work: 10 Minutes of Muscle up Explanation + finding appropriate drills Pick 2 of the following to create an EMOTM Workout: Banded...
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WOD for 123017

December 29, 20170
Segment 1 (warmup): With a pair of DBs, 2 sets of: 10 Upright Rows 10 Strict Press 10 RDL 10 Alt. Front Rack Reverse Lunges -Set up for Bench Press -Spend 5 minutes talking about form With your partner complete 2 rounds, splitting reps in half: 10 Bench Press (bar only) 12 Lunges 10 pushups...
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WOD for 122917

December 28, 20170
Segment 1 (warmup): 200m Run Bear Crawl Down Reverse Samson Lunge Back Tempo Air Squats 33X1x 5 Unbroken Wall Balls (14/10) 2x 10 Tempo Air Squats 33X1x 5 Reverse Samson Lunge Down Bear Crawl Back 200m Run Segment 2: Front Squat Singles Warm up to 70% EMOTM x 5 1 Front Squat *Add 5-10 lbs...
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WOD for 122817

December 28, 20170
Segment 1 (warmup): For 6 continuous minutes: 12 Box Push-ups 10 Box Step Ups 8 Grasshoppers (4 each leg) 6 Up Downs 4 Alt DB Snatches (LIGHT DB) 2 Rds with barbell: 3 Shrugs 3 Muscle Cleans 3 Front Squats 3 Hang Power Cleans 3 Strict Press Segment 2: Hang Power Clean Find a Heavy...
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WOD for 122717

December 26, 20170
Segment 1 (warmup): Arm Circles Twisted Crosses -then- With two 2.5lb plates 10 90/90s 10 Bent over flys 10 Strict Press with plates on palms facing up 15-12-9 Mountain Climbers (R/L=1) Knee Push-ups Reach Backs (Standing wide legs, reach between legs then overhead) Segment 2: 3 RNFT (15 Minute Limit) 5-10 Reps Ring Dips (Ring...
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WOD for 122617

December 25, 20170
Segment 1 (warmup): 2 Rounds: 15 Jumping Jacks 8 alt. Step Back Lunges 15 Single Unders 5 Tempo Goblet Squats (32X1) Couch Stretch x 90 secs ea. Leg Pigeon Pose x 1:00 ea Leg Swings x 10 ea. F/B Leg Swings x 10 ea. S2S Empty Barbell Kang Squat (Good morning + BS) x 7...
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Christmas Day 2017

December 24, 20170
Segment 1 (warmup): 8 Minutes of Consistent Movement: 7 Hang Muscle Cleans (Empty Bar) 7 Air Squats 5 Burpee + Jump and touch pullup bar 5 Knee or Box Pushups 20 sec Plank Hold Row 350 Meters/Bike 15 Calories Segment 2: “Milk and Cookies” 15 Minute AMRAP 12 Cleans (135/95) 12 Pushups 25 Abmat Sit...
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12 Days of Strength & Conditioning 2017

December 23, 20170
1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is just one burpee pullup. Then the second round is 2 turkish...
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WOD for 122317

December 22, 20170
Segment 1 (warmup): Pigeon :30 each side Post Assisted Squat Hold 1:00 2 rds with a LIGHT KB: 200m Run 8 Inch Worms (with push-up) 10 Wide Grip Kip Swings 12 Goblet Hold Cossacks (6 ea. side) 14 KB Strict Press (7 ea. arm) Segment 2: 10 Minutes to find a 1RM High Hang Squat...
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WOD for 122217

December 21, 20170
Segment 1 (warmup): Post Lat Stretch 1:00 each side Front Rack Stretch on Wall :30x 2 3 rds: 10 PVC Good Mornings 10 PVC Back Rack Lunges 10 PVC BTN Press 10 PVC OHS Segment 2: Overhead Squat 4×5 starting @ 65% of 1RM Rest 2:00 b/w sets Focus on posture and position Segment 3:...
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