Programming Week of 12/23/19
MONDAY
A.
12 Days of Christmas
1 Thruster
2 Push Press
3 Hang Power Cleans
4 Deadlift
5 Burpees
6 Pull Ups
7 KB Swings
8 Abmat Sit Ups
9 Push Ups
10 KB Goblet Lunge (5 Each Leg)
11 Wall Balls
12 KB Snatch (12 Each Arm)
Scaled: 75/55lbs, 35/25lbs
Rx: 115/85lbs, 53/35lbs
Comp: 135/95lbs, 70/53lbs
*Workout is performed like the song “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. 1, then 2-1, then 3-2-1,etc. - all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
TUESDAY
A.
OTM 12:
Min 1: 1 Pause Squat Snatch (Start at 60% and build)
Min 2: 5 Handstand Push Ups
Scaled: Push Ups
Rx: Kipping HSPU
Comp: Strict HSPU
*Pause at the knee on snatch.
*Add deficit if needed to create a difficult standard for 5 reps on HSPU.
B.
For Time- CAP 18:
20/16 Cal Bike
50 Double Unders
30/24 Cal Bike
75 Double Unders
40/32 Cal Bike
100 Double Unders
Directly Into…
15 Devils Press
Scaled: 35/25lbs, Singles
Rx: 50/35lbs
WEDNESDAY
Merry Christmas!
“Home Alone”
AMRAP 19:
12 Burpees
25 Air Squats
THURSDAY
A.
Partner AMRAP 20:
Teams of 4:
Partner 1: 15/12 Cal Bike or Row
Partner 2: Max Overhead Med Ball Lunges
Partner 3: Max Alternating DB Snatch
Partner 4: Rest
*Workout pace is based on Partner 1. Partner 2 & 3 will perform as many reps as possible at their station while partner 1 is on the Bike/Rower. Once Partner finishes calories, then athletes will rotate to the next station. They will continue this rotation for 20 minutes.
Score= Total Reps of Lunge and DB Snatch.
Scaled: 14/10lbs, 35/25lbs
Rx: 20/14lbs, 50/35lbs
Comp: 30/20lbs, 70/50lbs
B.
Core Accessory:
3 Rounds Not For Time:
12 Hollow Rocks
100’ Single Arm Suitcase Carry
FRIDAY
A.
OTM 12:
Min 1: 1 Pause Squat Clean (Start at 70% and build)
Min 2: 5-10 Pull Up/C2B/Bar MU
*Pause 1 second at the knee on cleans
B.
5 Rounds- CAP 14:
20/15 Cal Row
10 Thrusters
Scaled: 95/65lbs
Rx: 115/85lbs
Comp: 135/95lbs
SATURDAY
Comp Class
A.
Behind the Neck Split Jerk
5x3
*Build from last week and keep technique the priority
B.
Deadlift
4x5 at 70-75%
C.
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Handstand Push Ups
Rest 4 Min
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Min
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Handstand Push Ups
9AM Class
Teams of 2
For Time:
25 Synchro Burpees
50 Toes-to-Bar
75 Alt. DB Snatch
100 Calorie Bike
75 Alt. DB Snatch
50 Toes-to-Bar
25 Synchro Burpees
Scaled: 35/25lbs, Hanging Knee Raises
Rx: 50/35lbs