Monday
CLOSED for the Holidays
Here is a workout you can do from home if you want:
It's another version of the 12 days of Christmas
For time:
1 Wall Walk
2 Candlesticks
3 Burpees
4 Push-ups
5 Walking Lunges
6 Air Squats
7 Sit-ups
8 Jumping Squats
9 Jumping Lunges
10 Broad Jumps
11 Handstand Push-ups
12 Single Leg Squats
Perform just as the "12 Days of Christmas" song is sung.
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.
Tuesday
BENCHMARK WOD DAY
Strength: Front Racked Alternating Reverse Lunge
6-6-6-6-6-6-6
WOD "Baseline"
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Wednesday
WOD:
2 rounds for time of:
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls, 20/14 lbs, 10/9 ft
Post WOD Strength/Skill:
Dumbbell Squat Snatch + Overhead Squat 2-2-2-2-2
Thursday
Strength:
1 Deadlift, pick load
Every 1 min for 8 mins.
WOD: 8min AMRAP
2 Wall Walks
2 Deadlifts, 315/205 lbs
Friday
WOD:
For 4 cycles:
AMRAP in 4 mins of:
3 Hang Power Cleans, 135/95 lbs
6 Shoulder-to-Overheads, 135/95 lbs
9 Lateral Burpee Over Bars
12 Pull-ups
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
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