December 18th

Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

WOD:
"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides)
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

 

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)

December 16th & 17th

Being sick really is not fun! On Tuesday the 16th I did not end up getting a work out in I was feeling terrible that day so I got to stay home and rest. Then, thankfully my body got all the rest it needed because the following day ended up being a snow day belive it or not... haha After that was all over and I am feeling better now I am so excited to get going.

December 15th

Warm up:...
■30m of quad stretches
■20m lunge steps
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

LEGS:

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

Love of Yoga

"Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” — Rolf Gates

December 12th

Warm-up:

Bar complex day is here! Warm up thoroughly…
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary

Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex

Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat

Finish with: 50 jacks, 50 crunches, 50 mountain climbers

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

Front Squat-65lbs

4 sets 10 reps 

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

December 11th

Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs.
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs

Leg Work

Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit

Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

Wall sit-60 seconds

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

December 10th

Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs.
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs

Leg Work

Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit

Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times (Bar)

December 9th

Warm up:
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches

Reverse BW Pyramid

Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups

WOD:

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

December 5th

Warm up:
■Run / skip / 3 min / 2 min
■Mobility: hips and ankles… full ROM, movement in multiple planes,
■Stretch, bands, rollers as necessary

Strength Component: Body weight triplet:

Complete 2 sets of the following:
■60 seconds max push ups
■60 seconds max air squat
■60 seconds max pull ups

Complete 1 round of the following:
■33 back squats (choice weight)
■15 burpees
■33 deadlifts (choice weight)
■15 burpees
■33 KB swings dumbells
■15 burpees

**Form is key here. DO NOT race the clock and sacrifice form at any point. Reps of lifts do not have to be unbroken. Complete your round before spotting a partner.

Finisher:
■25 x [jacknives – sit ups – double unders)\

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

20 Push ups

20 Tricep dips (body weight)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times
• 100 Squats

December 3rd

Warm-up: 2 rounds

*8min jog (use the gym if permitted)
*75 med ball squats
*75 jumping jacks
*75 crunches
*75 single skips
*400m jog
*50 Mountain Climbers
*50 Lunges
*50 push ups
*50 high kicks (dynamic)

finish with: 3mins. stair work and 50 crunches

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)

2 sets- 15 Tricep Dips

December 2nd

WOD:

• 50 Jumping Jacks
• 50 Crunches
• 45 Air Squats
• 60 Second Plank
• 25 Side Crunches
• 60 High Knees
• 25 Hip Raises
• 10 Burpees
• 25 Bicycle Crunches
• 60 Second Jump Rope
• 25 Leg Lift Crunches
• 25 Mountain Climbers
• 25 Crunches(anytype)
• 25 Squats
• 65 Russian Twist