Studio Class WOD’s
Monday 7th December
In Pair’s or solo – 5min AMRAP / 1min Rest
Station 1 -
30 TRX Squat Jumps (Split)
30s Air Squats (together)
Station 2 -
30 KB GTOH (split)
30 Press ups (together)
Station 3 -
30 Box Jumps (split)
30 Lunges (together)
Station 4 -
30 DB Snatch (split)
30 Sit ups (together)
Station 5 -
30 BB Hang Clean and Press
30 Mountain Climbers (together)
Station 6 -
30 Cal Row/ski (Split)
30 Down ups (together)
Tuesday 8th December
30min Clock…
Workout 1:
200m Buy in
2 Rounds of:
30 Cal Ski/Row
30 Box Jumps
30 Press ups
Workout 2:
200m Buy in
2 Rounds of:
30 Double KB STOH
30 Double KB Front Rack Lunge
30 Down ups
Workout 3:
200m Buy in
2 Rounds of:
30 BB Hang Clean and Press
30 BB Back Squat
30 Sit ups
In remaining time AMRAP
9 Double KB Swing
6 BB Thrusters
3 Burpee over bar
Wednesday 9th December
In 2’s or solo:
8min AMRAP (going partner A 30secs on : partner B 30secs on)
20 KB Swings
20 Air Squats
20 KB SDHP
20 Mountain Climbers
8min AMRAP (going partner A 30secs on : partner B 30secs on)
20 DB Snatch
20 Squat Thrusts
20 DB Bicep Curl and Press
20 Plank Ups
8min AMRAP (going partner A 30secs on : partner B 30secs on)
20 BB Hang Clean and Press
20 Press ups
20 BB Thrusters
20 Lunges
8min AMRAP (going partner A 30secs on : partner B 30secs on)
20 Box Jumps
20 Down ups
20 Box Jump Overs
20 Sit ups
Thursday 10th December
Glutes:
6min AMRAP
10 BB Deadlift
10 Banded Glute Bridge
10 Russian KB Swing
Core:
6min EMOM – 45secs on: 15secs offSit ups
Plank Hold
Bicycles
Arms:
6min AMRAP
10 BB Bicep Curl
10 Press ups
10 KB Tricep Extension
Shoulder:
6min EMOM – 45secs on: 15secs off
Plate Lateral Raise
Plate Frontal Raise
Plate Upright Row
Conditioning:
18-15-12-9-6-3
down ups
30secs Bicycle between each set
Friday 11th December
In teams of 2…
8min AMRAP
50 KB swings (1 works : 1 rests)
15 Sync Air Squats
50 KB Goblet Squat (1 works: 1 rests)
15 Sync Sit ups
2min Active recovery – incorporating a 200m run
8min AMRAP
50 Russian KB swing (1 works : 1 rests)
15 Sync Press ups
50 KB Push Press (1 works : 1 rests)
15 Sync Mountain Climbers
2min Active recovery – incorporating a 200m run
8min AMRAP
50 Single arm switch (1 works : 1 rests)
15 Sync Down ups
50 KB GTOH (1 works : 1 rests)
15 Sync Pommel jumps
Saturday 12th December
5 Rounds for time
10 Burpee Box Jump
15 Double DB Thruster
20 KB Swings
25 BB Push Press
30 TRX Squat Jumps
Rest 2mins between attempts
Score slowest round
Sunday 13th December
35min cap (in teams of 2) – Split all work as needed
200m run (together)
4 Rounds of (alternating exercises)
15 KB swing
15 Single arm switch
15 Air Squat
200m run (together)
4 Rounds of (alternating exercises)
15 KB Goblet Squat
15 Alt arm clean
15 Lunges
200m run (together)
4 Rounds of (alternating exercises)
15 KB Push Press
15 Alt arm Snatch
15 press ups
200m run (together)
4 Rounds of (alternating exercises)
15 KB Thruster
15 Alt arm SDHP
15 Down ups