Programming Week of 221212
Day 1
Monday 221212
A AMRAP 35:00 Aerobic Flow
35 calories
10 alt DB squat clean thrusters 50/35
35 double unders/ 70 singles
10 MU/ 12 C2B/ 15 Pull-ups
35 hrpu
10 alt goblet lunges 50/35
Day 2
Tuesday 221213
A 1 set every 3:00 x 5
1:00 farmer’s carry
5 burpee box jumps nte 24”
@15:00 start B
B 1 set every 3:00 x 5
:30 AMRAP unbroken kbs athletes choice
7 unloaded lunge + lunge + air squat
Day 3
Wednesday 221214 repeat 210120
- EMOM 6:00
2 unbroken hang clean & jerks… build bar over 6 sets
Rest 2min, then B
- EMOM 6:00
2 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!
Rest 5min, then C
- 3 sets @ 90% effort… barbells and dumbbells @ 100% of A and B respectively
20cal row/bike/ski
2 hang clean & jerks
20 t2b
2 db power snatches
50 double unders/100 singles
- post WOD recovery
Day 4
Thursday 221215 repeat 210114
Olympic Lifting 5:30pm
- Complete workload @ 90% aerobic effort
1:00 – max distance, row/bike/ski
Rest 30sec
2:00 – max distance
Rest 1min
3:00 – max distance
Rest 1:30
4:00 – max distance
Rest 2min
5:00 – max distance
Day 5
Friday 221216
Holiday Party NO EVENING CLASSES
A Chipper
30 medball step ups 20/14 nte 24”
30 medball cleans
30 medball push balls
30 medball sit-ups
20 medball step ups
20 medball cleans
20 medball push balls
20 medball sit-ups
10 medball step ups
10 medball cleans
10 medball push balls
10 medball sit-ups
