Training December 13th – 19th

muscleup

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

10 minutes instruction on the one-legged squat (pistol)

-then-

8 min of “Mary”

5 Handstand Pushups

10 Pistols

10 Pullups

-rest 2 minutes-

8 minutes of “Cindy”

5 Pullups

10 Pushups

15 Squats

*Compare to July 29th

TUESDAY

15 minutes to find a 1 rep max Front Squat

-then-

3 x 8 (each leg) Bulgarian Split Squats

-then-

For Completion:

“Four Corners”

With 50/35# dumbbells:

10 Kroc Rows each arm

Carry to next corner

10 Push Press

Carry to next corner

10 Stiff Legged Deadlifts

Carry to next corner

10 Hang Cleans

*Every time you put the dumbbells down you owe 20 burpees

WEDNESDAY

“Power Up”

For time:

10 Power Cleans @ 205/125#

5 Rope Climbs

Under the Bar

Over the Wall

8 Power Cleans

4 Rope Climbs

Under the Bar

Over the Wall

6 Power Cleans

3 Rope Climbs

Under the Bar

Over the Wall

4 Power Cleans

2 Rope Climbs

Under the Bar

Over the Wall

2 Power Cleans

1 Rope Climb

Under the Bar

Over the Wall

THURSDAY

“Snatch Party 2.0”

EMOM 20

1 Snatch

Start at whatever load you want Adjust the load however you want each lift.  If you miss a lift you have to remove weight for the next lift.Scored by total of lightest lift and heaviest lift.

FRIDAY

Ugly Christmas Sweat Jorts Party at 6:30 pm

“A Very Tabata Christmas”

Tabata Burpees

-rest 1 minute-

Tabata Kettlebell Swings @1.5 / 1 pd

-rest 1 minute-

Tabata Pull-ups

-rest 1 minute-

Tabata Dips

-rest 1 minute-

SATURDAY

“Linda”

For Completion:

10-9-8-7-6-5-4-3-2-1

Deadlift @ 150% of body weight

Bench Press @ 100%/75% of Body weight

Clean @75% of Body weight

%d bloggers like this: