WOD

December 10, 2019

12/10/2019

Skill Work
Handstand Holds (5 x :15 sec (accumulte time if need be))
Practice holds on the box or wall. Try and progress to a more challenging positions of balance and stability.

options:
-box version
-kick up holds on the wall
-wall walk holds(facing the wall)

Metcon

December 9, 2019

12/9/2019

Warm-up
Warm-up
Dynamic stretches then
2 rounds:
20 jumping jacks
20 Air squats
20 arm circles forward
20 arm circles reverse

Weightlifting
Back Squat (5 x 6)
working up in weight for all sets with good form

Metcon
Metcon (AMRAP – Reps)
EMOM 12 min:
min 1 back rack lunges (forward or reverse) 95/65
min 2 push press 95/65
min 3 Double unders/ singles
min 4 REST

score is max reps for all 3 rounds

December 6, 2019

12/06/2019

Skill Work
Ring Dips/Progression (5 x 5)
progression-

Metcon
Metcon (Time)
15 min. AMRAP:
Buy In: 50 x Wall Balls
-3 Rounds of-
75′ Dbl DB Farmer Carry Lunge
6 x BMU
Cash Out: 50 x Wall Balls

WB x 20#/10′, 14#/9′
DB’s x 50/35#
M55+ 35/25#

December 5, 2019

12/05/2019

Weightlifting
PS, HSS, OHS Complex (OT2M x 5)
3 x Power Snatches
3 x Hang Squat Snatches
3 x Over Head Squats
*Build to a heavy complex for the day

Metcon
Metcon (AMRAP – Rounds and Reps)
"Team of 2"
12 Min. AMRAP:
50 x ABMSU
30 x DB Box Step Ups
10 x HSPU
5 x Rope Climbs

DB Box Step Ups
Rx (24/20")(50/35#)
M55+ " " (35/25#)

December 4, 2019

12/04/2019

Skill Work
Pull Up Progression (5 x 10 )
kipping pu –
butterfly pu –

use this time to dial in your skill or try and challenge yourself to the next progression piece

Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 min. work/ 1 min. rest
Power Cleans(135/95#)
TTB

Rep Scheme:
+1 each round
1/1,2/2,3/3,4/4,5/5,6/6, etc…

each round you start back over at 1

M55+ (95/65#)

December 3, 2019

12/03/2019

Weightlifting
3-position Front Squats (3 x 5 @ 30-40% of 1rm FS)
1 rep:
-Athlete descends to the bottom of the squat, stand up 1/4 of the way then back down to parallel
-stand up 1/2 way and back down to parallel.
-then stand all the way up to finish 1 rep

Metcon
Metcon (2 Rounds for reps)
Team of 2 Interval:
1:30 per station (5) x 2 Rounds
Alt. DB Snatch
Push Ups
Alt. DB Hang Clean & S2OH
DU(2:1 singles)
Alt. DB Reverse Lunges

DB 50/35#
M55+ 35/25#

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