Monday, December 24
Woods Walk @Oak Hill, 9 AM
Check Member’s Group Link here for deets
Wednesday, December 26, 2018–Back at it with Some Funny Business!
Warmup (10 min): Dynamic, Move and Groove
Chalk Talk (5 min): 3 segment class
Segment 1 (15 min): Squat
8 sets of 2-3 @ 50% (Speed work, low reps) *Level 1 5×5
Segment 2 (15 min): “Karen”
150 wallballs for time (20/14)
*Level 1 3-5 sets of 10 Ball Slams, Goblet Squat, Step-ups/Box Jumps, Situps
Segment 3 (15 min): Cardio Time
3-5 rounds of
Row or Ride 1 min
Prowler Push Down & Back moderate weight
Thursday, December 27, 2018
Suggested: if you haven’t done it yet, 12 Days of Woodshed!!!!
Friday, December 28, 2018
Warmup (10 min): 3-4 rounds of
Light Prowler one length, 10 ball slams, 8-15 ring rows, :30 plank or side plank
Strength (30 min): Deadlift
If you’re feeling good, rested, and strong, work to heavy single
50×5, 65×3, 80×2, 90×1, 100×1, talk to a coach
*Level 1 5×5
Between Sets: (Don’t do if you are maxing)
1) Half-Kneeling DB Press, 5-8/side
2) :20 hard row or bike/:20 easy row or bike
3) 10-15 broken table/side
Conditioning (20 min): 8 min EMOM w.partner or two
:00s Goblet Squats for 20 seconds (*Scale Up DB Squat Clean Thrusters for 20 seconds), then Plank :10-:20
*Level 1 do 20 seconds of situps every other minute instead of goblets
:30s 8-15 KB Swings
