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Programming Dec 18th – Dec 23rd

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Dec

Programming Dec 18th – Dec 23rd

Monday
Warm-Up
6 minutes of
(1 pass of each)
buttkickers
high knees
grapevines
then amrap
3 beat swings
6 squats
9 pushups
 
WOD
Five rounds for time of:
45/25 Bumper Overhead walking lunges, 50 feet
21 Burpees
 
Let trailing knee gently touch the ground on each lunge.
 
Tuesday
Warm-Up
8 minutes of
4 wall balls
6 bench dips
8 superman to hollow
1 lap around gym
 
WOD
“Elizabeth”
 
21-15-9 reps of:
Clean 135 pounds
Ring dips
 
Wednesday
Warm-Up
8 minutes of
8 pvc pass thrus
8 alternating lunges
8 strict barbell press
 
WOD
“Nicole”
 
Complete as many rounds in 20 minutes as you can of:
Run 400 meters (row 500m/bike .5 km)
Max rep Pull-ups
 
Thursday
Warm-Up
6 minutes of
1 minute double under practice
10 situps
5 burpees
10 jump squats
 
WOD
Five rounds for time of:
25 American Kettlebell swings 53/35
25 Sit-ups
25 Knees to Elbows
 
Friday
Warm-Up
6 minutes of
4 goblet squats
6 pushups
:30 plank
 
WOD
For time:
45 Double-unders
45 Squat clean 135/95
45 Ring Dips (box dips)
45 Double-unders
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Teams of 2
For Time
200 double unders
100 wall balls 20/14
80 situps
60 pullups
40 pushups

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