/var/www/html/wp-content/themes/Divi/single.php 2018 12 Workouts of Woodshed | Woodshed Strength and Conditioning

Here they are, and here you are!   We will do some of these in class, and some are all yours for open gyms.  Who’s going to hit all 12 before the New Year?

1. Karen–150 wallballs for time (20/14)
*Level 1 75-100 wallballs done 8-12 on the minute, rest remainder min

2. Bruh
10-1 Ladder of Bench (use 50-60% training max)
10 goblets every round, alternating full squats with just above parallel/just shy of extension (these are awful!)
15 KB swings every round
*Level 1 5 rounds of 5-7 DB Bench, 10 goblets, 15 swings

3. 10 Prowlers for time (180/100)

4. What’s The Frequency, Kenneth?
5 rounds for time *Level 1 3 rounds
30 overhead swings (53/35) *Level 1 20 swings
1 mile airdyne *Level 1 800m row
12 front squats (135/95) *Level 1 10 goblets

5. Mongrel
65 burpees
65 situps
*Level 1 4 rounds of 15 swings, :45 hard row or airdyne

6. Bowser and Furman
EMOM 12
Odd minutes 6 clean and jerk (95/65) *Level 1 5 DB Cleans
Even minutes 8 front squats (95/65) *Level 1 8 DB squats

7. New York Groove
21-15-9
Back Squats (185/135/Level 1 50-70% 5×5 weight)
Overhead Weight Plate Situps (25/15) *Level 1 Situps
Wallball Side Slam (20/14), #reps/side

8. Rowing Helen
3 rounds of
500m row
21 KB Swing
12 Pullups *Level 1 Ring Rows

9. The Weez
12-9-6
Push Jerk (135/95) *Level 1 DB Push Press
Double KB Swings (53s/35s) *Level 1 Single KB Swings
Double KB Squats (53s/35s) *Level 1 Goblet Squats

10. Goodnight, Irene
20-10-5
Trap Bar Deads (High Handle), 235/145
DB Bench (45s/25s)

11. Newly Single Annie
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank

And finally…the 12 Days of Woodshed!