Monday December 31

Monday December 31

Strength

Deadlift

Build to a heavy set of 5 for the day.

W.O.D

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Open/Performance – as written
Fitness – 155/105
Scaled – 115/75

Recovery: NOT for time
3 Rounds of – 10 Reverse Hypers 10 Hip Extensions 10 Hollow Rocks

 

Saturday December 29

Saturday December 29

“Powerpuff” (SOLO)

For Time:

30 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

15 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

15 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Toes to Bar

 

“Powerpuff” (TEAM)

For Time:

50 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

30 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

50 Toes to Bar

 

Friday December 28

Friday December 28

Vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

 

Performance/Open – as written

Fitness – 30/20 DB, Burpees NOT over rower

 

Recovery 2-3 Rounds

100ft Overhead Double KB Walk

25 GHD Sit Ups or Hollow Rocks

 

Thursday December 27

Thursday December 27

“Spin Cycle”

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike or Row

60 Double Unders

 

Performance/Open – as written

Fitness – 30 DU or 60 singles, 1 Rope Climb

 

Recovery NOT for time

4 Rounds of: 100ft Farmers Carry (any weight/object)

6/side DB Bent over Rows (any weight)

 

Wednesday December 26

Wednesday December 26

Strength

Overhead Squat

  • Build to a heavy set of 5 for the day.
  • 15min

W.O.D

Dead Arm

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

 

Open/Performance – as written

Fitness – 15 regular push ups

 

Scaling Options: 5 Barbell Strict Press

 

Recovery NOT for time:

5-4-3-2-1

Wall Climbs

Weighted Strict Pull Ups