Christmas Week
Items for the week…
- Excellent work on our 1RM tests last week! We will be testing our 5RM for the deadlift, clean, and power clean this week!
- There will be squats this week.
- We have an adjusted schedule this week for the holiday…
- Friday, December 24 – 7am, 8am, 9am classes only
- Saturday, December 25 – closed for Christmas
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
deadlift: 5RM
WOD
4min AMRAP
9 push presses (70% of 1RM)
9 box jump overs (20/16)
1 minute rest
4min AMRAP
7 push presses (75% of 1RM)
7 box jump overs (24/20)
1 minute rest
4min AMRAP
5 push presses (80% of 1RM)
5 box jump overs (30/24)
STRENGTH
back rack lunge: 3×9 @ 20% 1RM BS
then
clean: 5RM
SKILL
core work
WOD
Every 4 minutes for 5 rounds
12 calorie row
15 push-ups
18-16-14-12-10 front squats (30% of 1RM)
STRENGTH
power clean: 5RM
WOD
13min AMRAP
20 double unders
15 jumping lunges
10 handstand push-ups
5 burpees to 6″ target
WOD
“12 Days of Christmas”
1 clean (135/95)
2 goblet lunges (53/35)
3 toes-to-bars
4 atomic sit-ups (25/15)
5 pull-ups
6 mb cleans (20/14)
7 russian swings (53/35)
8 push-ups
9 deadlifts (135/95)
10 box jumps (24/20)
11 goblet squats (53/35)
12 body blasters
