WODs for the week December 2nd to 8th!!

Monday

Buy in – EA Warm Up

A) Tempo Front Squat – 3,2,2,1,1 @ 75-80% *tempo @30×3

Metcon – 16 Min AMRAP

25 Double Unders

3 Burpee Box Jump Overs

5 Push Ups

Tuesday

Buy in – 2 Rounds – 300m Row / 1 min Tall Plank / 10 Goblet Squats / 10 Arch Hollows

Mobility – Pec Stretch x 30 sec /side / Pigeon x 30 sec /side / Frog x 1 min

A) Bench Press – 8/6/4 75/80/85%

8/6/4 77.5/82.5/87.5%

Metcon – For time

5 Ring Muscle Ups

+

21-15-9 Dual KB Front Squats (53/35)

*scale for RMU is 15 Pull ups and 15 Ring Dips (break up as you wish)

Wednesday

Buy in – 2 Rounds – 250m Ski / 30 Sec Hang in Hollow / 30 Sec HS Hold / 10 Light DB Cuban Press / 10 Yoga Push Ups

Mobility – Pain Ball on Shoulders and Triceps

A) 8 Min EMOM – 4 C+J @ 65-70%

B) HSPU Negatives x 3-5 reps @ 5+ sec lower

Metcon – For Time

1000m Ski

Thursday

Buy in – 2 Rounds – 40 Air Squats / 30 Jumping Jacks / 20 Reverse Lunges / 10 Face Pulls / 5 Vertical Jumps

A) Tempo Romanian Deadlift – 4 x 8 @ 55-65% of Back Squat

@2020

Tabata Day!!

1. Split Squats
2. Hollow Rock
3. Alternating DB Snatch (+your usual weight)\
4. Hanging Flutter Kicks (controlled)

Friday

Buy in – 5 Min Skipping Practice – then 2 Rounds – 10 BB Front to Back Press / 10 Ring Rows / 10 Banded Glute Bridge / 5 YTWAs

Mobility – Hand in High Band 1 min each arm / Bully Stretch 30 sec each arm

A) Push Press – Build to a Heavy 2 in 6 sets

Metcon – 3-4 Rounds @ Z2 (65-75%)

Bike 25/18 Cal Bike

Turkish Get-up x 10 (25/15)

GHD Sit Up x 20

Saturday

Buy in – 2 Rounds – 30 Walking Lunges / 10 Hip Flows with holds / 30 sec Side Plank per side / 30 sec Prayer Stretch

Mobility – 1 min Knight to Hamstring Stretch

A1) Back Squat x 2 – Build to 80% in 6 sets

A2) DB Vertical Jump x 3

A3) Vertical Jump x 5

Metcon – 10 Min AMRAP

12 DB Alternating Push Press + Push Jerk (50/35)

12 Burpee Box Step Overs