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Programming Dec 11th – Dec 16th

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Dec

Programming Dec 11th – Dec 16th

Monday
Warm-Up
6 minutes
6 mountain climbers
1 lap around gym
6 bootstrappers
1 lap around gym

WOD
42-30-18 reps for time of:
Wall-ball shots, 20/14-lb. ball
sit-ups

Tuesday
Warm-Up
10 min cap
1 minute coach stretch (each side)
1 minute pigeon pose ( each side)
then amrap
3 wall balls
6 beat swings
9 jump squats

WOD
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row/bike
100 overhead squats 45#/35#
50 box jumps 24/20
25 pull-ups

Wednesday
Warm-Up
6 minutes
8 pvc pass thrus
6 pvc snatch balance
4 scorpions
2 burpees

WOD
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Thursday
Warm-Up
6 minutes
3 strict pull-ups
5 bootstrappers
7 Russian kb swings

WOD
“Jonesworthy”

6 rounds for time of:
Squat 80-64-50-32-16-8 reps

Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Friday
Warm-Up
6 minutes of
1 minute ankle dorsiflexion ( each side)
6 pushups
8 pvc round the world
10 lateral hops over pvc

WOD
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 pistols, alternating

Saturday
Warm-Up
Coach Led

WOD
Teams of 3
20 minute amrap
21 box jumps ( 7 each)
12 toes to bar ( 4 each)
6 thrusters 95/65 (2 each)

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