Tuesday, 12/29/20
Gymnastics Strength
10×5 Tempo Ring Dips
WOD
5 Rounds:
20/16 Calorie Bike
60’ Dumbbell Walking Lunge (50#/35#)
Monday, 12/28/20
Strength
Every 90 Seconds For 5 Sets:
2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squats
WOD
8 Minute AMRAP:
8 Pull Ups
10 Ab Mat Sit Ups
12 Kettlebell Swings (53#/35#)
Wednesday, 12/23/20
WOD
“12 Days of Christmas”
1 Muscle Up (Ring or Bar)
2 Thrusters (115#/85#)
3 Shoulder to Overhead (115#/85#)
4 Hang Power Cleans (115#/85#)
5 Deadlifts (115#/85#)
6 Handstand Push Ups
7 Toes to Bar
8 Box Jumps (24”/20”)
9 Wall Balls (20#/14#)
10 Pull Ups
11 Burpees to Bar
12 Calorie Machine (Rower or Bike)
Tuesday, 12/22/20
WOD
8 Rounds, 2 Minutes On/2 Minutes Rest:
300’ Shuttle Sprint
30 Double Unders
Max Calorie Assault Bike In Remaining Time
Monday, 12/21/20
Strength
Reverse 3 Position Snatch Complex
Every 90 Seconds For 5 Sets:
1 Snatch Grip Deadlift + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
WOD
9 Minute AMRAP:
15/12 Calorie Row
3 Squat Snatches (95#/65#)
*Add 3 Squat Snatches Every Round
Friday, 12/18/20
WOD
5 Rounds:
50 Double Unders
30’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Toes to Bar
30’ Dumbbell Overhead Walking Lunge (50#/35#)
Thursday, 12/17/20
WOD
“Not So Functional Fitness”
Every 2 Minutes For 10 Minutes:
10 Bench Press
Every 2 Minutes For 10 Minutes:
Superset:
10 Dumbbell Skull Crushers
10 Dumbbell Tricep Kick Backs
Every 2 Minutes For 10 Minutes:
10 Eccentric Barbell Curls (3 Second Descent)
Wednesday, 12/16/20
WOD
For Time:
2k Row
Rest Until 15 Minutes
For Time:
1-10 Deadlifts (225#/155#)
*20 Air Squats After Each Round
Tuesday, 12/15/20
WOD
12 Minute AMRAP:
50/40 Calorie Bike
40 Kettlebell Shoulder to Overhead (35#/26#)
30 Burpee Box Jump Overs (24”/20”)
Core Strength
10 Minute EMOM:
Odd: 30 Second Plank Hold
Even: Max L Sit Hold
Monday, 12/14/20
Strength
3 Position Snatch Complex
Every 90 Seconds For 5 Sets:
1 Squat Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch
WOD
For Time:
21-15-9
Overhead Squats (115#/85#)
Chest to Bar Pull Ups