WEEK of WOD's 12.14.20-12.19.20

Monday 12.14.20

A. 18min AMRAP:

Squat Cleans(185/125)

6 Bar Facing Burpees

9 Pull-ups

12 GHD’s or 16 Sit Ups

Scaling option 1

18:00 Amrap

3 Squat Cleans

(135/95)

6 Bar Facing Burpees

9 Ring Rows

16 Sit Ups

Scaling option 2

18:00 Amrap

3 Power Cleans

(135/95)

6 Burpees

9 Ring Rows

16 Sit Ups

Scaling option 3

18:00 Amrap

3 Power Cleans

(95/65)

6 Push Ups

9 Kettlebell Swings

12 Leg Lifts

B. 3 sets

7 reps Banded 7s (each movement)

10 Dumbbell Curtsy Lunge (each)

- into -

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.15.20

A. Back Squat 1 Rep Max

5@50%

3@70%

1@80%

1

B. 4 rounds

20/15 calorie Assault Bike

20 Alternating Dumbbell Snatches (50/35)

20 Jumping Air Squats

-Rest 2 min between rounds-

Target time each set: 3-4 minutes

Time cap: 5 minutes

High Intensity and Unbroken Reps

Scaling option 1

4 rounds

15/12 calorie Assault Bike

16 Alternating Dumbbell Snatch (35/20)

15 Jumping Air Squats

-Rest 2 min between rounds-

Scaling option 2

4 rounds

1 minutes Max Calorie Assault Bike

15 Kettle Bell Swings

15 Air Squats

-Rest 2 min between rounds-

C. 3 sets

8-12 Deficit Push Ups

12 Bodyweight Rows

12 Goblet Squats

Wednesday 12.16.20

A. 2 Rounds

50/40 Calorie Row

100ft Front rack Double Dumbbell Lunge (2x50/2x35)

40 Toes to Bar

Target time: 15-16 minutes

Time cap: 18 minutes

Scaling option 1

2 Rounds

40/30 Calorie Row

100ft Front rack Dumbbell Lunge (35s/20s)

25 toes to Bar

Scaling option 2

2 Rounds

40/30 Calorie Row

30 Single Dumbbell Weighted Box Step Ups (20in)

30 Abmat Sit Ups

B. 10 min double under practice

OR

30 unbroken double unders every minute for 10 minutes

Thursday 12.16.20

A. 1 Rep Max

5@50%

3@70%

1@80%

1

.B. Partner Workout

For Time:

50 Devil’s Press (2x50/2x35)

* Partner Holds Plank (elbows)

75 Burpee Box Jump Overs (24/20)

* Partner Dead Hangs (pull up bar)

100 HSPU

* No Hold

*split all reps between partners as desired

Target time: 15-17 Minutes

Time cap: 20 minutes

Scaling option 1

Partner

For Time:

50 Devil’s Press (2x35/2x25)

Partner Holds Plank (knees/elbows)

75 Burpee Box Step Overs (24/20)

Partner farmer carry hold (35s/25s)

100 Push Ups

-split all reps between partners

Scaling option 2

Partner

For Time:

50 Dumbbell Clean (2x35/2x25)

Partner Holds Plank (knees/elbows)

75 Burpees

Partner farmer carry hold (35s/25s)

100 Dumbbell Push Press (2x35/2x25)

-split all reps between partners

C. 3 sets

20 Sit Ups

20 Alternating V-Ups

20 Russian Twist

- rest 1:00 between sets -

Friday 12.18.20

A. EMOM 7 minutes:

Power Snatch + Overhead Squat + Squat Snatch

* build to a heavy complex for the day

B. 5 rounds

300m Run

15 Power Snatch (115/80)

Target time: 14-16 minutes

Time cap: 20 minutes

C. Scaling option 1

5 rounds

200m Run

12 Power Snatch (95/65)

Scaling option 2

5 rounds

300m Run

15 Power Cleans (115/85)

Scaling option 3

5 rounds

400m Row

15 Dumbbell Cleans (50s/35s)

C.3 sets

10 Lateral Box Step Ups (light weight)

20-30 sec Top of the Ring Hold

10 Strict Chin Up

Saturday 12.19.20

A. For time

90 Wall Ball (20/14)

30 Deadlift (275/185)

15 Bar Muscle ups

Target Time: sub 10 minutes

Time Cap: 13 minutes

Scaling option 1

60 Wall Ball (20/14)

30 Deadlift (225/155)

10 Bar Muscle ups

Scaling option 2

60 Wall Ball (14/10)

30 Deadlift (135/95)

15 Pull Ups+15 Push Ups (OR 15 banded bar muscle ups)

Saturday, 12.18

A. For time

90 Wall Ball (20/14)

30 Deadlift (275/185)

15 Bar Muscle ups

Target Time: sub 10 minutes

Time Cap: 13 minutes

Scaling option 1

60 Wall Ball (20/14)

30 Deadlift (225/155)

10 Bar Muscle ups

Scaling option 2

60 Wall Ball (14/10)

30 Deadlift (135/95)

15 Pull Ups+15 Push Ups (OR 15 banded bar muscle ups)

15 Bar Muscle ups