Double Double DT

1/2/21

WOD

With a Partner For time:
Complete 20 rounds of DT
*you go, I go.

“DT”
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Train At Home

Warm-up:
3 rounds of:
Run 200m (or 100 single-unders)
3 DB Deadlift, each arm
3 DB Hang Power Cleans, each arm
3 DB Push Press, each arm
12 Plank Shoulder Taps

WOD:
20 minute AMRAP of:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Split Jerks
3 Wall-walks (or 15 pike HSPU)

*round 1 is Right Arm, round 2 is Left Arm…

Cool Down:
10 minutes of:
:30 Downward Dog
:30 Child’s Pose
:30 Froggy Groin Stretch
:30 Hamstring Stretch, each leg

Derek Eason
Happy New Year!

HOLIDAY SCHEDULE
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL
Saturday: Normal

1/1/21

WOD

10 minutes to Establish a 5RM Power Snatch

10 minutes to Establish a 10RM Overhead Squat

Accessory:
3 sets of:
1:00 Max Reps Floor Press, 45/35-lbs.
1:00 Plank

Train At Home

Warm-up:
10-8-6-4-2 of:
DB Deadlift, R
Jumping Jacks x5
DB Deadlift, L
Burpees

Strength:
10 minute EMOTM of:
5 Snatch, R
5 Push Press, R
5 Snatch, L
5 Push Press, L

WOD:
21-15-9 reps for time of:
Floor Press, Left
Sit-ups
Floor Press, Right
Sit-ups

Cool Down:
Cobra Stretch x 2:00
Straddle Stretch x 2:00

Derek Eason
TGINYE

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/31/20

WOD

30 minute AMRAP of:
Row 500m
50 Air Squats
Row 500m
20 Pistols

Train At Home

Warm-up:
3 rounds of:
75 Single-unders
10 Air Squats w/3-sec pause at bottom
10 Lunges

WOD:
30 minute AMRAP of:
Run 400m (or 200 single-unders)
50 Air Squats
Run 400m (or 200 single-unders)
20 Pistols (or 40 Walking Lunges)

Core:
Tabata Plank
Rest 1 minute.
Tabata Reverse Plank

Derek Eason
WODNESDAY

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/30/20

WOD

10 minutes to Establish a 3RM Thruster

At 0:00
21-15-9 reps for time of:
Thrusters, 95/65-lbs.
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Thrusters, 95/65-lbs.

Train At Home

Warm-up:
1:00 Plank
Then,
3 rounds of:
5 Push-ups
10 Air Squats
Then,
1:00 Plank

Strength:
EMOTM for 10 minutes:
1: Right Arm DB Press, 5-12 reps
2: Left Arm DB Press, 5-12 reps

WOD:
At 0:00
21-15-9 reps for time of:
Single DB Hang Clean Thruster
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Single DB Hang Clean Thruster

Cool Down:
5:00 of:
:30 Pec-wall Stretch, each arm
:30 Inactive Squat Hold

Derek Eason
Taco bout Tuesday

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/29/20

WOD

10 rounds for time of:
7 Deadlifts, 225/155-lbs.
21 Lunges
42 Double-unders

Train At Home

Warm-up:
6 minutes of:
10 Air Squats
10 Lunges
5 DB Deadlift, each arm
50 Single-unders

WOD:
10 rounds for time of:
7 Deadlifts, each arm
21 Lunges
42 Double-unders (or 14 DU attempts)

Cool Down:
3 rounds of:
30 second Pike Stretch
30 second Deep Lunge/leg
10 Downward Dog to Cobra

Derek Eason
Brrrpees

Holiday Schedule
Thursday: Normal
Friday: NO 5AM & NO 6:30AM, all other classes are normal

12/28/20

WOD

15 minute EMOTM of:
3 Power Clean + 1 Push Press

21-18-15-12-9-6-3 reps for time of:
Wall-balls, 20/14-lbs.
Burpee Step-ups, 24”/20”

RX+ = 30/20-lbs. and 30”/24” 

Train At Home

Warm-up:
100 Single-unders
10 DB Deadlift, each arm
10 DB Power Clean, each arm
10 DB Squats, each arm
10 DB Push Press, each arm
100 jumps over DB

WOD:
24-21-18-15-12-9-6-3 reps for time of:
Single DB Thruster
Burpee, jumping over DB

Core:
For quality:
100 Sit-ups
100 seconds Hollow Hold

*divide reps as desired

Derek Eason