December 16th - 21st, 2024
MONDAY DECEMBER 16, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds
1:00 single unders/1:00 double unders 2nd round
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
8 supine shinbox rotations
Accumulate 1:00 bottom of squat
STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 Back Squat (Dec. 2)
METABOLIC CONDITIONING :
3 rounds for time of:
40 AbMat/GHD sit-ups
70 double-unders
40 back step lunges
TUESDAY DECEMBER 17, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worms with seal and downdog
8 Bent over medball chest throw
8 Barbell Romanian DLs
8 Barbell muscle cleans
STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Bench Press (Dec.3)
METABOLIC CONDITIONING :
18-15-12-9 reps for time of:
Power cleans
Supine Russian Twists with weight plate
♀ 95 lb
♂ 135 lb
WEDNESDAY “Mash-Up” DECEMBER 18 , 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 cat- cows
10 air squats
10 hips down push ups
10 arch/hollow swings
10 hips down push ups
10 PVC snatch grip DLs
10 PVC snatch grip behind the neck presses
10 barbell power cleans
10 barbell front squats
10 barbell power snatches
Warm up snatch and squat clean
METABOLIC CONDITIONING :
All of these will be done in a 6 minute work / 3 minute rest window. Quicker finish = greater rest.
“Isabel"
For time:
30 Snatches
135/95#
"Elizabeth"
For time:
21-15-9
Squat cleans 135/95#
Ring dips
"6:00 Cindy"
AMRAP
5 pull ups
10 push ups
15 air squats
Scores will be total points. Scale appropriately so that you can complete Isabel and Elizabeth in the 6 min window.
TEAM THURSDAY DECEMBER 19, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 glute bridges
SKILL : Rowing technique!
Pick Drill: Coach-led
15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!
TEAM METCON
For time:
1000m row - maintain good form here!
50 burpees
50 DB Push Presses
50 DB deadlifts
*Partition reps as desired between partners. One partner works at a time.
*Teams of 3, 2 people shadow
FRIDAY DECEMBER 20, 2024
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 single arm DB presses each side
8 single leg RDL each side with DB or KB
8 arch/hollow swings
STRENGTH: Single dumbbell High Pull
3 x 8 reps each side at 60-65% of your 8 Rm from Dec. 6th
OR if you missed
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series
METABOLIC CONDITIONING:
For time:
15 Toes to bar
30 cal. Echo bike
12 Toes to bar
24 cal. Echo bike
9 Toes to bar
18 cal. Echo bike
SATURDAY DECEMBER 21, 2024
OPEN GYM 0800 - 1000