Holiday WODs Week of 12-25-17

December 26, 2017

Week 5 of our current Program

 

Monday

GYM CLOSED

 

 

Tuesday 

PM CLASSES ONLY


Strength:
E2MOM for 5 rounds
Complete complex, increase weight each set
1 Power snatch from power position +
1 Power snatch from hang position (just above the knee) +
1 Squat snatch from the floor, all unbroken

 

Immediately following last complex, load bar to 85% of 1RM snatch and complete as many reps as possible without resting (though does not have to be touch and go)

 

In class accessory:
6 min alternating EMOM
8 hand release pushups
10 strict pull ups, sx: banded strict pull ups

 

Metcon:
12 min AMRAP
200 m run
20 wall balls
14 KB swings 53/35

 

 

Wednesday 


Strength:
13 mins to establish a 1RM bench press

 

7 min EMOM
3 clean and jerks
(Increase weight each set)

 

Metcon:
For time
12 front rack alternating lunges 95/65
40 double unders/60 single unders
14 front rack alt lunges
35 double unders/50 single unders
16 front rack alt lunges
30 double unders/40 single unders
18 front rack alt lunges
25 double unders/30 single unders
20 front rack alt lunges
20 double unders/20 single unders

 

Thursday

 

Strength:
(Take no more than 15 mins)
4x5 Push Press
Increase weight each set

 

Immediately after last set, remove 10-20 lbs and do max effort set, then remove another 10-20 lbs and do max effort set

 

In class accessory:
9 min alternating EMOM
Min 1: 30 sec hollow body rock 
Min 2: 30 Russian twists holding plate 25/15
Min 3: 30 mountain climbers

 

Metcon:
3 rounds for time
-10 burpees to jumping pull ups, sx burpees and jump to a target
-15 med ball slams 20/14
-20 alternating KB snatches 53/35, rx+ 70/53

 

Friday

 

Strength:
8x3 Deadlift @ 85% 1RM

 

Partner WOD:
Teams of 2 (1 person working at a time)
Complete the following for time
-100 air squats
-50 power cleans 95/55, rx+ 135/85
-400 m run (run together)
-100 body weight lunges
-50 push press 95/55, rx+ 135/85
-400 m run (run together)
-100 abmat sit-ups
-50 snatches (power or full) 95/55, rx+ 135/85
-400 m run (run together)
-100 cal row
-50 toes to bar
-400 m run (run together)

 

 

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