WEEK 52: Dec 19-25
The holidays are upon us, but that doesn’t mean we can’t get the last few workouts of the year in. This week is a short week, so we have lots of variety in our workouts. Monday is a 2 WOD day, and on Wednesday were doing the benchmark WOD “Linda”. Were also practicing our Toes to bar technique as well as our double unders. Let’s finish this week strong!
MONDAY – Dec 19
Strength
5 Rounds
Max Reps Pull Ups
(Do 15 TRX Pikes in between each set of Pull Ups)
WOD 1
In teams of two
Row 200 Calories
(Switch every 20 calories)
WOD 2
In teams of two
120 Box Jumps (Side to side jumps)
Switch every 20 box jumps
TUESDAY – Dec 20
Conditioning
100 Double Unders for time
(If you don’t have double unders practice them for 5 mins)
Strength
Front Squat 5-4-3-2-1
(Increase weights every set)
WOD
AMRAP 7
30 Push Press (115/75lbs)
With remaining time
3 Front Squats
3 Toes to bar
6 Front Squat
6 Toes to bar
9 Front Squat
9 Toes to bar
(Increasing by 3 reps each round)
WEDNESDAY – Dec 21
Warm Up
Take 15 mins to warm up Bench Press, Deadlift and the Clean
WOD
10-9-8-7-6-5-4-3-2-1 reps of each
Deadlift @ 1.5 times body weight
Bench Press @ body weight
Clean @ 3/4 body weight
Linda Benchmark Workout
THURSDAY – Dec 22
Conditioning
3 Rounds
300M Row
25 Wall Balls
(Keep under 3.5 mins per set)
WOD
4 Rounds
30 KB Swings
20 Toes to bar
10 Thrusters (115/75lbs)
FRIDAY – Dec 23
Conditioning
5 Rounds
20 Calorie Assault Bike
20 Burpees
(Keep under 3.5 mins per set)
WOD
3 Rounds
20 Pull Ups
30 Push Ups
40 Squats
SATURDAY – Dec 24
WOD
3 Rounds
100 Alternating Lunges (50 per leg)
50 Box Jumps
Finisher
100 Sit Ups
2 mins plank
100 Sit Ups