Barbell Club WOD, December 31, 2022

Barbell Club – Sat, Dec 31 Mobility and Barbell Warm Up Metcon

Complete 3 rounds for quality of:

1 Prone Swimmer Hover

5 Sots Presses (scale to quarter squat)

Daily Workout – Sat, Dec 31

Cardio CrossFit – Sat, Dec 31 New Year’s Eve 2022 Partner Wod (Time)

AQAP with a partner complete 2022 total reps of:

146 Cal Row

146 KB Swings (53/35)

146 Sit Ups

146 Wall Balls (20/14)

1000 Single Under Jump Rope

146 Pull Ups / Ring Rows

146 Air Squats

146 Box Jumps

Time Cap: 46mins

Divide reps as desired where one works while […]

PL AHW 12.31.21 Coach Led Warm Up Platinum Countdown to the New Year (Time) AQAP Complete: Buy In: 200m Walk 100 Jumping Jacks 90 Shoulder Taps 80 Mountain Climbers 70 Crossovers 60 Flutter Kicks 50 Squats 40 Push Ups 30 DB Deadlifts 20 DB Curls 10 DB Presses Cash Out: 200m Walk Cool Down Stretch

Daily Workout – Fri, Dec 30 Metcon

200m Run

90 secs/side Hip 90/90

1 min Alternating Spiderman Lunges

Then 2 sets of:

8 Banded Hip Thrusts

8/side Banded Side Clams

8/side Banded Lateral Walks

Then complete 2 sets of:

6/side Front Rack revers Lunges

6 Front Squats (down in 3 secs)

6 Push Presses (down in 3 secs)

6 Split Jerks

Daily Workout – Thu, Dec 29 Metcon

3 min Shuttle Run

1 min/side Banded External Rotation (elbow at side)

1 min Inchworm

1 min Banded Good morning

1 min/side Half Kneeling DB Presses

1 min Shoulder Activations

AQAP with a partner compete:

3 rounds each of:

15 Deadlifts (245/165 – 185/125 – 95/65)

10 Strict HSPUs / DB Presses / Push […]

PL AHW 12.29.21 Death By Body Weight Platinum At Home Perform 2 reps of each of the following movements at the top of each minute: Squats Push Ups Knee Tucks Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 reps in the […]

Daily Workout – Wed, Dec 28 Metcon

200m Run

90 secs/side Bent Over Hamstring Distraction

Then for 8 mins cycle through:

8 Down Ups

30 Single Under Jump Rope

3 Wall Walks

10 Med Ball Squats

10 Empty Barbell Muscle Cleans

Partner AMRAP x 25 mins:

25 Burpees

25 T2B / Hanging Knee Raises

100 DUs / Singles

2*25ft HS […]

Holiday Charity Wod Christmas With The Girls (Time) AQAP in teams of 2 with one partner working at a time complete: "Cindy’s House" 10 Rounds 5 Pull Ups / Ring Rows 10 Push Ups 15 Air Squats "Isabel’s House" 30 Snatches (135/95 or 60 DB Snatches 50/35) "Karen’s House" 150 Wall Balls (20/14) "Grace’s House" […]

Daily Workout – Mon, Dec 26