Monday
SWOD
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
WOD
4 Rounds
1:00 Max KB Sumo Deadlift High Pulls 53/35
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
Tuesday
SWOD
Back Squat:
- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
WOD
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (50/35)
Wednesday
WOD
2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
- Rest 1:00 -
* Continue until 100 Burpees are completed *
Skills and Drills
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)
Thursday
SWOD
Shoulder Press:
- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
WOD
6 Rounds
15/12 Calorie Assault Bike
3 Power Snatch (165/110)
Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Friday
WOD
12 Days of Christmas
1 Muscle up
2 Squat Cleans (155/105)
3 Strict Pull-ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Get Over (48”/40”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
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