Week of WOD's 12.7.20-12.11.20

Monday 12.7

HAPPY BIRTHDAY ANDY PEYRET AND COREY LANE

A.

Every 5:00 (5 sets)

25/20 Cal. Row

20/15 Cal. Echo Bike

Target time each set: 3-4 minutes

* Time cap each set: 4:30

Today is high intensity. Goal is to score similar times with each round or get slightly faster throughout the workout.

* Scaling option 1

Every 5:00 (5 sets)

20/15 Cal. Row

15/10 Cal. Echo Bike

* Scaling option 2

Every 5:00 (5 sets)

90 second max calorie Row

90 second max calorie Echo Bike

* Scaling option 3

Every 5:00 (5 sets)

50/40 Cal. Row

B.

10 min SHSPU Practice

OR

4-6 SHSPU on the minute (10:00). Focus on keeping hips tight and legs together.

For Time:

100 abmat situps

1 min foam roll quads (each side)

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.8

HAPPY BIRTHDAY DANIELLE LACOSTE

A. Back Squat for load:

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

B. For Time:

30 Power Snatches (135/95)

* Every time you break perform 50 double unders *

* Target time: 5-7 minutes

* Time cap: 10 minutes

Athletes are allowed to rest with the bar locked out overhead or held at the waist but not in the back or front rack position

* The Scaling aim is for athletes to maintain 5+ touch and go sets while finishing within the target time.

* Scaling option 1

For Time:

30 Power Snatches (95/65)

* Every time you break perform 35 double unders *

* Scaling option 2

For Time:

100 Alternating Dumbbell Snatches (50/35)

* Every time you break perform 50 Single Unders *

C.

4 sets

30 Sec Side Plank (each)

10 Goblet Squats (moderate weight)

10-15 Deficit Push Ups

Wednesday 12.9.20

HAPPY BIRTHDAY ANDY HATCH

Clean and Jerk

Every 1:00 (10 sets)

1 Clean and Jerks @80%

Click "Workout prep notes available" directly below for the full description

B. For Time:

24-18-12-6

Wall Balls (30/20)

KB Swings (1.5/1)

- rest 5 minutes -

For Time:

60 Wall Balls (30/20)

60 KB Swings (1.5/1)

Workout 1

* Target time: 5-7 minutes

* Time cap: 8 minutes

Workout 2

* Target time: 6-8 minutes

* Time cap: 10 minutes

* Scaling option 1

For Time:

24-18-12-6

Wall Balls (20/14)

KB Swings (35/25)

- rest 5 minutes -

For Time:

60 Wall Balls (20/14)

60 KB Swings (35/25)

* Scaling option 2

For Time:

21-15-9

Wall Balls (20/14)

KB Swings (35/25)

- rest 5 minutes -

For Time:

45 Wall Balls (20/14)

45 KB Swings (35/25)

C. 4 sets

10-15 Weighted Hip Extensions

12 Seated Dumbbell Z-press

Thursday 12.10.20

HAPPY BIRTHDAY JEAN ROLLINS

A. Shoulder Press for load:

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

B. For Time

200ft Front Rack Dumbbell Lunge (50s/35s)

50 Burpee of Dumbbell

200ft Front Rack Dumbbell Lunge (50s/35s)

* Target time: 10-12 minutes

* Time cap: 15 minutes

* Scaling option 1

200ft Front Rack Dumbbell Lunge (35s/25s)

50 Burpees

200ft Front Rack Dumbbell Lunge (35s/25s)

* Scaling option 2

100ft Front Rack Dumbbell Lunge (35s/25s)

30 Burpees

100ft Front Rack Dumbbell Lunge (35s/25s)

* Scaling option 3

50 Alternating Step Ups (24/20)

25 Burpees

50 Alternating Step Ups (24/20)

C.5 sets

10 Banded Strict Chin ups (reps should be smooth and controlled)

30 secs Cat Cow

30 secs Bird Dog

Friday 12.11.20

A. For Time

30 Power Cleans (115/80)

30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)

30 Box Jumps (24/20)

30 Shoulder to Overhead (115/80)

30 Box Jumps (24/20)

30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)

30 Power Cleans (115/80)

* Target time: 12- 14 minutes

* Time cap: 18 minutes

* Scaling option 1

30 Power Cleans (95/65)

30 Abmat Sit Ups or 30 Toes to Bar)

30 Box Jumps (20/16)

30 Shoulder to Overhead (95/65)

30 Box Jumps (20/16)

30 Abmat Sit Ups or 30 Toes to Bar)

30 Power Cleans (95/65)

* Scaling option 2

20 Power Cleans (95/65)

20 Abmat Sit Ups or 20 Toes to Bar)

20 Box Jumps (20/16)

20 Shoulder to Overhead (95/65)

20 Box Jumps (20/16)

20 Abmat Sit Ups or 30 Toes to Bar)

20 Power Cleans (95/65)