Monday
Strength / Skill
Power Cleans
10 minutes to work up to heavy double power clean
10 minute EMOM of 1 power clean at a similar weight to heavy double
WOD - 14 min AMRAP
750m/650m bike
12 devil's press (50/35)
15 floor press (50/35)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about minimizing the amount of time spent with elbows on the ground during floor press
2) Focus on having consistent breathing while doing devil's press
Scale dumbbells such that the first set of floor press can be done in no more than two sets.
Tuesday
WOD - 35 minute AMRAP
50/40 calorie row
40 double unders
25 toes to bar
40 double unders
20 deadlifts (225/155)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a consistent scaling on toes to bar for the entire workout even if that means completing fewer rounds
2) Are intentional about working to improve their skill in jump roping
Scale double unders to 3 sets of double under attempts + singles for the remaining number of double unders. For athletes with no jump rope, scale double unders to 18 lateral hops over their barbell. Toes to bar scale down to other kipping movements, leg and knee raises.
Wednesday
Strength / Skill
Jerk Complex
20 minutes to establish Jerk 1-RM
WOD - 5 rounds
3 mins to complete|
- 16 goblet box carry overs (53/35)
- 16 box jumps
- 16 kb swings (53/35)
rest 1 min between rounds
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Work with a similar tempo between all five rounds
2) Are intentional about using an efficient turn around while completing the box carry overs
Kb weights should be scaled such that the first set of box carry overs can be completed in under 1 minute.
Thursday
“12 Days of Christmas” Workout
WOD
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.
Friday
*Please Note: Friday will only have one morning class at 7:30am to allow our coaches to spend quality time with their friends and families during this holiday season. We hope that you will do the same.
Strength / Skill
Gymnastics work
14 minute alternating EMOM:
1) 6 - 10 handstand push-ups
2) 6 - 10 pull-ups
WOD - For time:
21 - 15 - 9
Thrusters (95/65)
Burpees over bar
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping the bar on their shoulders as much as possible while doing thrusters
2) Hit the ground exhausted when finished
10 minute time cap. Scale barbell weight such that the athlete is able to complete at least a set of 10 reps unbroken when fresh.