Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/26/19

December 25, 2019

 

Intermediate

20 Dislocates

Sampson lunge x 60 ft

5 Cat-cows

5 Quadruped rotations / side

10 Band pull-aparts

Strength:

Complete the every minute for 12 minutes (4 sets):

8 Dumbbell floor presses

8 Supinated inverted rows (challenge yourself)

8 – 12 Landmine Romanian deadlifts (target your glutes)

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –

Station 1: Push-ups

Station 2: Alternating dumbbell curls

Station 3: Bulgarian split squats (right)

Station 4: Bulgarian split squats (left)

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: One arm snatches (left)

Station 2: One arm snatches (right)

Station 3: Kettlebell swings

Station 4: V-ups

Station 5: Sit-ups

Mobility:

Complete both the pec minor and pec major door-frame stretches for 40 seconds on each side

Spend a few minutes performing soft tissue release on your glutes using a lacrosse ball or similar

Beginner

20 Dislocates

Sampson lunge x 60 ft

5 Cat-cows

5 Quadruped rotations / side

10 Band pull-aparts

Strength:

Complete the every minute for 12 minutes (4 sets):

8 Dumbbell floor presses

8 Supinated inverted rows (challenge yourself)

12 – 15 Romanian kettlebell deadlifts (target your glutes)

Muscular Endurance:

Complete 3 rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –

Station 1: Push-ups from the knees

Station 2: Alternating dumbbell curls

Station 3: Split squats (right)

Station 4: Split squats (left)

Metabolic Conditioning:

Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –

Station 1: One arm snatches (left)

Station 2: One arm snatches (right)

Station 3: Kettlebell swings

Station 4: Full body crunches

Station 5: Crunches

Mobility:

Complete both the pec minor and pec major door-frame stretches for 40 seconds on each side

Spend a few minutes performing soft tissue release on your glutes using a lacrosse ball or similar

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