WODs

December 17, 2019 Tuesday

Weight, 50% of your C&J

HIITFit Class - See Notes

Every 8 minutes for 40 minutes 18 cal row 20 Goblet Squats 20 KB Alt Snatch 20 Lateral Jumps over row 400m run *remaining time in 8 minutes - REST Core - 4 rounds 20 Accordians 20 Plank hip dips 15 Toes to KB


December 16, 2019 Monday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 14, 2019 Saturday

Partner WOD

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Pull ups/Ring Rows, 4x5 Russian MU Transitions, 4x5 Ring Dips, 4x5 ii) Assisted Strict Muscle ups, accumulate 10-15 reps iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 13, 2019 Friday

DB weight, 40% total weight of your 1RM Push Press

HIITFit Class - See Notes

8 rounds: 10 cap 10 cal Bike 5 hand release pushups 5 burpees 10 AMRAP 12 KB Squat Jumps 12 KB DL 12 /arm KB Bentover Wide Row 12 KBThrusters 15 AMRAP 50 Singles 20 Jump squat 10 cal Bike 20 Lateral jumps over KB 50 Mountain climbers 3 rounds core 10 V-ups 30 Bicycle crunches 20 plank shoulder taps


December 12, 2019 Thursday

HIITFit Class - See Notes

8 rounds: 10 cap 10 cal Bike 5 hand release pushups 5 burpees 10 AMRAP 12 KB Squat Jumps 12 KB DL 12 /arm KB Bentover Wide Row 12 KBThrusters 15 AMRAP 50 Singles 20 Jump squat 10 cal Bike 20 Lateral jumps over KB 50 Mountain climbers 3 rounds core 10 V-ups 30 Bicycle crunches 20 plank shoulder taps


December 11, 2019 Wednesday

HIITFit Class - See Notes

10 AMRAP 10 thrusters 20 Situps 30 Jump Rope 40 Mountain CLimbers 4 Rounds (16 cap) 20 Floor PRess 15 DB Toe Touches 20 DB Walking Lunges 400m Run 10 AMRAP Ladder (4 - 8 - 12 - 16…) DB Plank row DB Pushups DB OH Tri Ext DB Squats 4 rounds core 30 Plank hip dips 15 Supermans 20 PLank Tuck Jumps


December 10, 2019 Tuesday

HIITFit Class - See Notes

10 AMRAP 10 thrusters 20 Situps 30 Jump Rope 40 Mountain CLimbers 4 Rounds (16 cap) 20 Floor PRess 15 DB Toe Touches 20 DB Walking Lunges 400m Run 10 AMRAP Ladder (4 - 8 - 12 - 16…) DB Plank row DB Pushups DB OH Tri Ext DB Squats 4 rounds core 30 Plank hip dips 15 Supermans 20 PLank Tuck Jumps


December 09, 2019 Monday

The Front Squat Negative should be about a 5 second lower focusing on perfect form, positions, depth. Stand up normal and complete one more normal speed rep.

HIITFit Class - See Notes

4 Rounds - :50/:10 DB Swings Jump Squats Plank Jacks Box Jumps 10 AMRAP 16 SB G2OH w/ Lunge 10 SB BUrpees 12 SB Squats 14 Lateral Box Jumpovers 12 AMRAP 5 Manmakers 20 Jump Lunges 10 Ball Slams 5 Burpees 200m Run 3 rounds core 30 SB Russian Twists 20 Bicycle Crunches 10 Vups


December 07, 2019 Saturday

Partner WOD

Do the partner wall ball together and split the dumbbell work. DB Weight, 45% total weight of your 1RM Snatch.

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Holds Russian MU Transitions Support Holds ii) Assisted Strict Muscle ups, 5x5 iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 06, 2019 Friday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 05, 2019 Thursday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 04, 2019 Wednesday

HIITFit Class - See Notes

:50/:10 x 16 rounds L Split squat w/ DB R Split squat w/ DB DB bentover row + back fly singles or Doubles 12 AMRAP 10/ leg KB single leg DL 10 Pushups 15 Bike Cal *every 60 seconds, athletes must stop and complete 5 burpees* 10 AMRAP 15 Tricep dips on box 10 jump lunges 15 Box jumps 8 Bike cal 3 rounds: 14 KB toe touches 14 Supermans 20 planks hip dips


December 03, 2019 Tuesday

Part 1

Start at 40% and build up to 70-80%.

Partner WOD

Split reps however you'd like.

HIITFit Class - See Notes

:50/:10 x 16 rounds L Split squat w/ DB R Split squat w/ DB DB bentover row + back fly singles or Doubles 12 AMRAP 10/ leg KB single leg DL 10 Pushups 15 Bike Cal *every 60 seconds, athletes must stop and complete 5 burpees* 10 AMRAP 15 Tricep dips on box 10 jump lunges 15 Box jumps 8 Bike cal 3 rounds: 14 KB toe touches 14 Supermans 20 planks hip dips


December 02, 2019 Monday

HIITFit Class - See Notes

10 AMRAP 12 R KB Single arm oh press 12 L KB Single arm oh press 16 KB single arm swing 20 KB goblet lunges 16 EMOM - every 4 min on the min (4 rounds) 10 cal Bike 5 hand release pushups + 5 burpees 20 Jump squats 12 AMRAP ladder 4-8-12-16-20-24... Thrusters OH Tri Extension Pushups Lateral DB Jumpovers cal Bike 4 rounds - core: 20 Toes to KB 20 Straight Leg Situps 20 Supermans