Monday – 12/14/2020

Primer:

Every 90s X5

3 OHS (build to AHAP)

*sets are from the ground

“All That” 
For Time: (25min cap)
21 Power Snatches, 21 Overhead Squats
15 Power Snatches, 15 Overhead Squats
9 Power Snatches, 9 Overhead Squats
… Directly into:
50/40 Calorie Bike
… Directly into:
9 Power Snatches, 9 Overhead Squats
15 Power Snatches, 15 Overhead Squats
21 Power Snatches, 21 Overhead Squats

Barbell – 75/55

*barbell weight is light. Sets are doable in 3 sets or less. No singles. Bike goal 60/55rpm.

HOME WOD:

“All That”
50-40-30-20-10:
Single Arm Dumbbell Snatches
Single Arm Dumbbell Thrusters

After Each Round (5 Times):
60 Double Unders

Dumbbell (50/35)
KILOS – 22.5/15

Tuesday – 12/15/2020

“Lead Foot” 
AMRAP 4, rest 4:
27 Cal Row, 27 Burpees, 27 CTB
AMRAP 4, rest 4:
21 Cal Row, 21 Burpees, 21 TTB
AMRAP 4:
15 Cal Row, 15 Burpees, 15 Pull-Ups

*gymnastics sets are all doable in at least sets of 5’s. Mod banded C2B/pull-ups. Mod kipping leg raise.

HOME WOD:

“Lead Foot”
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes

Wednesday – 12/16/2020

Strength: 

E2MOM x5

3 front squats @85% or AHAP (sets are across)

“Loch Ness Monster” 
For Time: (15min cap)
50 Wallballs
50 Box Jumps
50 Wallballs
*On the Minute – 5 Deadlifts

Wallball – 20/14
Box Jumps – 24″/20″
Deadlift – 225/155

*Workout starts with the Deadlifts. Goal is at least 15 reps per minute. Deadlifts need to be fast and unbroken.

HOME WOD:

“Loch Ness Monster”

AMRAP 12:
5 Single Dumbbell Front Squats
10 Single Dumbbell Deadlifts
15 Single Dumbbell Russian Swings

*Switch Arms Each Round*

Dumbbell – 50/35
KILOS – 22.5/15

Thursday – 12/17/2020

Conditioning:
Teams of 2
“The Hot Seat”
25min AMRAP
Assault bike calories
*no sitting while biking, the seats will be removed. In order to switch who’s on the bike, non-biking partner Must complete one round of:
10 ring dips
12 slamballs (50/30)
14 V-ups
*mod banded ring dips or bench dips. Score is total calories.
HOME WOD:
20min AMRAP
10 bench/chair dips
12 DB snatch (50/35)
14 V-ups
Friday – 12/18/2020

“Tread Water”
For Time: (25min cap)
2K Row
150 DU
10 Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Pushups
15 Air Squats

*row pace goal: 2:00/2:20 500m. Mod 2x singles. Mod jumping pull-ups. Mod knee pushups

HOME WOD:

“Tread Water”

For Time:
1 Mile Run
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday – 12/19/2020

“HarDTop”
5 Rounds, On The 4:00
400 Meter Run
1 Round of “DT”

1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell – 155/105

KILOS – 70/48

HOME WOD:

“HarDTop”

5 Rounds:
3 Minutes “Dumbbell DT”
1 Minute Rest

1 Rounds of “Dumbbell DT”
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

Dumbbell – 50’s/35’s
KILOS – 22.5’s/15’s