Friday 12/15

WARM UP

5:00 pizza delivery
3 rounds:
10 strict press
10 ball slams

SKILL

Log press technique
10:00 practice

WORKOUT OF THE DAY

“Isabel”

30 snatches for time

RX: (135/95)
55+: (95/65)

CORE:
5 rounds for completion:
10 glute ham hip extensions
5 strict toes to bar

ANYWHEREX

SKILL

Ankle mobility
10:00 roll and stretch

WORKOUT

“Karen”
150 wall balls for time

Thursday 12/14

WARM UP

3 rounds:
:30 dead hang hold
10 good mornings
10 step ups
10 push ups

SKILL

Pegboard technique
10:00 practice

WORKOUT OF THE DAY

22:00 AMRAP with partner:
20 rope climbs
400 meter sandbag carry
50 deadlifts
25 shoulder to overhead

RX: (225/155) (135/95)
55+: (155/105) (95/65)

*One partner working at a time.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

-hanging shrugs
-kip swings
-banded kip

WORKOUT

10 x 100 meter sled sprint

*Rest 3:00 between efforts

Wednesday 12/13

WARM UP

5:00 quadrapedal movement

SKILL

Shoulder & hip mobility
10:00 prep

WORKOUT OF THE DAY

15:00 to establish 1RM snatch

15:00 to establish 1RM clean and jerk

ANYWHEREX

SKILL

Strict press
5 x 5

WORKOUT

30-25-20-15-10-5
Calorie row
Double under
Alternating single arm Kb swing

BARBELL

3 rounds:
10 m knee pull
10 m quad pull
10 m toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00
1 high hang pull
1 mid hang pull
1 full clean

B) Clean lift off + power clean & jerk
5 x (2 + 1)

C) Front squat
5 x 2

D) 3 rounds for completion:
10 barbell good morning
10 push press
10 GHD situp

Tuesday 12/12

WARM UP

EMOTM 10:00
:30 run in place
10 push ups

SKILL

Handstand shoulder taps
Accumulate 50

WORKOUT OF THE DAY

3 rounds for time:
800 meter run
20 HSPU

ANYWHEREX

SKILL

Hang power snatch technique
5 x 5

WORKOUT

3 rounds for time:
800 meter run
20 push ups

Monday 12/11

WARM UP

3 rounds:
10 meter lateral bear crawl right
10 meter lateral bear crawl left
10 hollow rocks
10 air squats

SKILL

Kb windmills
5 x 5 each side

WORKOUT OF THE DAY

10:00 AMRAP:
2 muscle ups
8 front squats
16 toes to bar

2:00 rest

8:00 AMRAP:
1 muscle up
4 front squats
8 toes to bar

RX: (155/105)
55+: (105/75)

*Scale muscle ups to 3 pull ups + 3 ring dips

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

20:00 AMRAP:
50 meter walking lunge
25 push ups
50 meter broad jump
25 situps

BARBELL

3 rounds:
10 m knee pull
10 m quad pull
10 m toy soldier
:30 oh squat hold
10 sots press

A) EMOTM 10:00
1 high hang pull
1 mid hang pull
1 full snatch

B) Snatch lift off + power snatch
5 x (2 + 1)

C) Oh squat
5 x 2

D) 3 rounds for completion:
10 barbell good morning
10 snatch grip bent row
10 GHD situp