Week of 12/26

As we are closed this next week please find workouts below for you to do on your own. Enjoy your holidays.

MONDAY 12/26
Pre-WOD (Skills/strength):
6×2 Strict Press
– Rest 1-2mins betweens sets
– As heavy as possible while maintaining correct positioning

WOD:
5RDS
10x Box Jumps
8x Burpees
6x Pull-ups

TUESDAY 12/27
Pre-WOD (Skills/strength):
4RDS
12x SL Deadlift (6x each leg)
12x Walking lunges w/ DB KB
12x DB KB Press

– Using lighter weight. Working on positioning (tight core) and muscle activation.

WOD: DT
5RDS
12x Deadlifts (155/105)
9x Hang Power Cleans
6x Push Jerks

WEDNESDAY 12/28
Pre-WOD (Skills/strength):
5RDS
6x Behind the Neck Push Press
8x Upright Row
12x Face Pulls

WOD:
12min EMOM
2x Snatch High pulls
1x Squat Snatch
1x Hang Squat Snatch
1x OHS

– Moderate to heavy weight. Focusing on extension up and getting under bar.

THURSDAY 12/29
No pre-work. Longer interval set.

WOD: 15RDS
500m Row
2mins Rest

– 500m should be near all out. ~90% effort.
– Focusing on maintaining equal splits per 500m.
– Complete 8-12x “perfect” push-ups during the rest each round.

FRIDAY 12/30
Pre-WOD (Skills/strength):
16min EMOM – alternating
Odd: 3-6x Wall Walks
Even: 12x Knee Tucks or 12x TTB

WOD:
5-5-5-5-5-5
Deadlifts

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