January 4th 

A.Every minute on the minute for 12 minutes:

Minute 1: Wall-walks  x 3-5 reps 

(working on movement efficiency – make these as effortless as possible)

Minute 2: Jump ropes x Max Reps in 45 seconds

Minute 3: Knees to elbow x 10-12 reps

B.

Every 3 minutes, for 21 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 8 reps 

*Set 2 – 8 reps 

*Set 3 – 8 reps 

*Set 4 – 5 reps 

*Set 5 – 2 reps 

*Set 6 – 2 reps 

*Set 7 – 1 rep

January 3rd

A.Five sets of:

Front Squat with a Pause x 5-6 reps @ 4111

Rest as needed 

B. 

For time:

60 Wall Ball Shots (20/14 lbs to 10′ Target)

400 m run 

15 Pull-ups 

C.

Three sets of:

Db RDLs x 20 reps

Rest 30 seconds

Banded March x 2 minutes

Rest 30 seconds

December 28th

A.Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps 

*Set 2 – 2 reps 

*Set 3 – 2 reps 

*Set 4 – 1 rep 

*Set 5 – 1 rep 

Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front squats 

*Set 6 –  x 1 rep

*Set 7 –  x 1 rep

*Set 8 – x 1 rep

*Set 9 –  x 1 rep

*Set 10 – x 1 rep

B.

Complete as many rounds and reps as possible in 4 minutes of:

4 Thrusters 

4 Pull-ups

Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead 

8 hanging knees to chest 

December 21st

Warm up 

Building run 

Wall squats 20 reps 

Leg swings (foward/back/side to side) *10 each 

Arm circles 20 each 

Over under 10 

Inch warm the floor 

Pass throughs 20 

OHS 15 

Pigeon stretch 30 secs 

Couch stretch 30 secs 

Workout (Wodamania Workout 1) 

Beginner:

50 Push Press 55/40

50 Wall Balls 14/10

50 Power Cleans 65/45

50 OHS 45/25

Beginner will use wall ball under butt for OHS

December 20th 

Building run 

Twisted cross each side 30sec

Cobra stretch 30 secs 

Down baby 30 secs

Hip flexor stretch 30 secs each 

Pigeon stretch 30 secs 

PVC over head squats 20 reps 

PVC snatches *10 

Push ups 10 

PVC push Press *20 

-2min Rest 

Event 1 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!
Establish a 1-RM Shoulder to Overhead

Event 2 – Begins at 5:00 on the running clock
For time:

100 Jump Ropes 

15 walk the floors 

100 Jump Rope 
Rest 2 mins 
Events 3-5 will be performed against a running clock, in the following order:
Event 3 – Begins at 0:00 on the running clock and the call of 3,2,1,Go!

Complete as many rounds and reps as possible in 3 minutes of:

6 Pull ups

6 Thrusters 

Rest until the running clock reaches 6:00, and then…
Event 4– Begins at 6:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:

9  Pull-Ups

9 Overhead Squats 

Rest until the running clock reaches 12:00, and then…
Event 5– Begins at 12:00 on the running clock
Complete as many rounds and reps as possible in 3 minutes of:

12 Pull-Ups

12 Snatches