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Programming for Dec 2nd – 6th

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Dec

Programming for Dec 2nd – 6th

Programming for New Years Week Gang!!!

Monday
Closed New Years Day. Happy New Year!!!

Tuesday
Warm-Up
Complete a 5 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
5 Burpees
10 Walking Lunges

WOD
Complete as many rounds as possible in 12 minutes of:
155/110-lb. squat snatch, 1 rep
155/110-lb. clean and jerks, 3 reps
30 double-unders

Wednesday
Warm-Up
5 minutes of
banded ankle distraction
hip-ankle-knee mob
then
5 minutes
5 American kb swings
10 barbell front squats
15 hollow rocks

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

Thursday
Warm-Up
8 minutes of
2 burpees
4 wall balls
6 pull-ups or beat swings

WOD
On a 12-minute clock, 4 rounds of:
1 minute of 53/35#
kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Friday
Warm-Up
Matt Chan Warm Up
https://www.youtube.com/watch?v=sI8h1xNUxcE

WOD
The Lyon

5 rounds, each for time of:
165/115-lb. squat cleans, 7 reps
165/115-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Saturday
Warm-Up
Coaches Choice

Team WOD
Teams of 3
20 min amrap
60 squats
30 knees-to-elbows
30 ring push-ups

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