Monday
Buy in – 2 Rounds – 50 Skips / 10 Samson Lunge / 10 Bootstrap Squats / 10 Push Ups
Mobility – Hips + Front Rack
A) Front Squat – Build to a Heavy Double For the day
Metcon – “Princess Snowflake”
50-40-30-20-10 Double Unders
10-8-6-4-2 Strict HSPU
Tuesday
Buy in – EA Warm up
“8 Crazy Nights”
8 Jump Squats
8 Push Ups
8 Box Jumps
8 Burpees
8 Pull Ups
8 T2B
8 Mountain Climbers
8 Power Clean + Jerk
Wednesday
Buy in – 3 Rounds – 30 sec Hollow Hold / 30 sec Superman Hold / 5 Light Clean + Jerks (build)
A) Clean + Jerk EMOM – 8 Min x 2 reps @ 75-80%
“12 Days of Christmas”
1 Power Clean (95/65)
2 Ring Dips
3 Burpees
4 Pullups
5 T2B
6 Push-ups
7 Jump Squats
8 Scissor Squats / Split Squats
9 Box Jumps
10 Wall Ball
11 KB Swing (55/32)
12 Thrusters (95/65)
Thursday
Buy in – 2 Rounds – 250m Ski / 3 Laps Banded Monster Walk (5×5 box) / 20 Cossack Squats / 10 Pass Throughs / 5 Broad Jumps
10-15 min prep for 3 Wise Men
“3 Wise Men”
Squat Clean 185/135
Snatch 135/95
Thruster 155/105
Buy out / Rest of class – work on gymnastic holds and negatives
Friday
Prep For Frozen 50
“Frozen Fifty”
50 Cal Row
50 GHD Sit ups (scale as needed)
50 C2B Pull Ups
50 Back Squats (135/95) – from rack
50 Burpee Box Jumps
50 K2E
50 Front Squats (95/65) – from floor
50 Double Unders
Saturday
Buy in – EA Warm up
Options –
A) If you Missed a Holiday WOD the time is here!!
B) If you have already done them all then –
- Snatch – 5 x 3 @ 70 – 80%
- Clean + Jerk – 5 x 3 @ 70 – 80%
December 17, 2019
