Workout of the Day - December 2016 Archive
12/31/16
McGHEE Partner WOD
30 Min AMRAP:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)
- Partners alternate rounds -
12/30/16
Strength: 1 RM Power Clean/Squat Clean
For Time:
1000 M Row
:60 Max Pullups
50 GHD Hip Extensions (25/15 plate)
500 M Row
:60 Max Pullups
25 GHD Hip Extensions (25/15 plate)
12/29/16
Strength: 1 RM Front Squat
For Time:
10 Squat Cleans (135/95)
50 GHD Situps
8 SC
40 GHD Situps
6 SC
30 GHD Situps
4 SC
20 GHD Situps
2 SC
10 GHD Situps
12/28/16
Strength: 1 RM Bench Press
1 Rep Max DL
12/27/16
Strength: 1 RM Press
10 Minute AMRAP:
25 Double Unders
12 Wall Ball (20/14)
12/26/16
Strength: 1 RM Back Squat
8 Minute AMRAP:
21 Hand-Release Push ups
15 KB Swings (72/53)
9 Toes-to-Bar
12/24/16
MATT 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
12/23/16
Strength: 3 RM Power Clean/Squat Clean
27-21-15:
Thrusters (95/65)
Pullups
12/22/16
Strength: 20 Rep Front Squat/Press
10 Minute AMRAP:
15 Power Clean (95/75)
25 Double Unders
10 Push ups
12/21/16
Strength: 20 Rep Bench Press
5 Rounds
0:30 Lunges, 0:30 off
0:30 Rope Climb, 30 off
0:30 Ring Dips, 30 off
12/20/16
Strength: 5 RM Barbell Row
For Time:
7500m Row
12/19/16
Strength: 20 Rep Back Squat
"Fight Gone Bad"
12/17/16
Christmas Team WOD
12 Days of Christmas:
1 300m Row/Run
2 Snatch (155/105)
3 Thrusters (155/105)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest to Bar Pullups
8 KB Swings (70/53)
9 Box Jumps (24/20)
10 HSPU
11 Ground to Overhead (155/105)
12 Man Makers (45/35 DB)
12/16/16
Strength: 3RM Power Clean/Squat Clean
4 Rounds:
200-ft Farmer's Carry (65/45 DB)
20 Alternating DB Snatch (65/45)
1:00 Plank Hold
12/15/16
Strength: 20 Rep Front Squat/Bench Press
7 Minute AMRAP:
10 SDLHP (135/95)
10 Toes to bar
- 3 Minute Rest -
7 Min AMRAP:
Burpees
12/14/16
0 Minute AMRAP:
500m Row
Max Reps Double Unders
Partner WOD-alternate- controlled by Rower. Max distance rowed and total Double Unders
12/13/16
Strength: 5 RM Barbell Row
"Grace"
For Time
30 C&J (135/95)
12/12/16
Strength: 20 Rep Back Squat/Press
5 RFT:
10 Deadlift @60% of 1 RM
10 Box Jumps (24/20)
10 DB Bench (65/45)
12/10/16
Strength: Make-up Day
TOM
25 Min AMRAP:
7 Muscle-ups
11 Thrusters (155/115)
14 Toes to Bar
12/9/16
Strength: 5RM Barbell Row
20 Minute AMRAP:
50 Double Unders
100-ft Walking Lunge
100-ft Bear Crawl
12/8/16
Strength: 20 Rep Front Squat/Bench Press
50-40-30-20-10:
GHD Situps
KB Swings (72/53)
12/7/16
Strength: Skill Work/Mobility
7 Minute AMRAP:
1 Snatch (205/155)
3 Clean and Jerk (205/155)
12/6/16
Strength: 3RM Power Clean/Squat Clean
"Chelsea"
30 Minute EMOM:
5 Pullups
10 Pushups
15 Squats
12/5/16
Strength: 20 Rep Back Squat/Press
For Time:
400 m row/1 min rest
800m row/2 min rest
1200/3 min rest
1600m row
12/3/16
Strength: Make-up Day
4 RFT:
400m Row
10 KB Swings (70/55)
50' OH Walking Lunge (115/75)
10 Burpees
50' OH Walking Lunge
12/2/16
Strength: 3RM Power Clean/Squat Clean
40-30-20-10:
Toes to Bar
Wall Ball (20/14)
- Rest 5 minutes -
40-30-20-10:
Hip Extensions (25/15 plate)
Wall Ball (20/14)
12/1/16
Strength: 20 Rep Front Squat/Bench Press
21-15-9:
Deadlift (275/185)
Burpees over barbell