WORKOUTS 12/18-12/23

*holiday hours are coming so keep an eye out!!!!

MONDAY

Gymnastics

Beat swing + Pull ups

Score Checkmark

EMOM 7

7 sets

15 Sec Hollow body rock W/ PVC

6 Beat swings

3 Beat swings +1 pull up

3 beat swings + 1 pull up+ 3 beat swings

3 beat swings + 3 pull up+ 3 beat swings

-Focusing on good body positioning,

-Choose appropriate MOD

-Increase difficulty throughout if you like

Metcon

Score Time

4 rounds for time:
15 Push press 95/65
12 Sit ups
9 sumo deadlift high pulls 95/65

TC 13

TUESDAY

Heavy Day

Power clean & Jerk

Score Weight

6 Sets:

3 Singles

Add weight after each set of singles

Start @ 45-55% of 1RM jerk

Rest 2-3 Mins

TC 30

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 30:
40 Cal
30 Wall Balls 20/14
20 Deadlift 205/155
10 Ring Muscle-ups

400M Run

*Team option!

Split reps, run togehter

Team option! Add 1 ROUND!

THURSDAY

OPEN GYM OR

Gymnastics

Pull-ups

Strict pull ups
6×5
Rest as needed

Metcon

Score Time

For Quality:

6 Rounds

12 DB power snatch 50/35

9 Box step overs 24/20

6 Toes to bar

FRIDAY

Weightlifting

Deadlift

EMOM 7
4 Deadlift
Stay @ 75%

Metcon

Score Rounds and Reps

AMRAP 12:

5 Power clean 135/95

7 Lat. burpee over bar

14/12 Row/Ski 12/10 Bike

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

*12 DAYS OF CHRISTMAS WOD

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