Platinum WOD, December 21, 2020

21 Dec, 2020

PL AHW 12.21.20

Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up

Rudolph The Red Nose Reindeer

To the song of Rudolph The Red Nosed Reindeer jog in place. Evwrytime you hear the words below perform the associated movements:

Santa – Push Up
Rudolph – Jumping Jack
Reindeer – Squat
Christmas – Knee Tuck

Santa’s Reindeer Fitness Workout (AMRAP – Rounds and Reps)

AMRAP x 15 mins:
Dasher – 30 sec High Knees
Dancer – 20 Squats
Prancer – 10 Reverse Lunges
Vixen – 10 Step Ups
Comet – 10 Jumping Jacks
Cupid – 30 sec Mountain Climbers
Donner – 10 Push Ups
Blitzen – 30 sec Shoulder Taps
Rudolph – 20 Crossovers

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Platinum WOD, December 21, 2020

RESOURCES

NAVIGATION

Location