Sunday, November 29 – Saturday, December 5

Posted on November 29, 2020 by Jesse Cole

 

Sunday, November 29

WOD: TABATA (x2)

  • Handstand Hold or Piked Hold
  • Squat Jumps
  • Plyo Push-Ups
  • Hollow Rocks
  • Mountain Climbers

 

Monday, November 30: Zoom 6:00am, 12:00, 4:15 and 5:30

WOD: 24 Minute EMOM

  • Minute 1: 30 Second Flutter Kicks
  • Minute 2: 6 Inch Worm Push-Ups
  • Minute 3: 15 Squat Jumps
  • Minute 4: 30 Mountain Climbers

 

Tuesday, December 1: Zoom 12:00, 4:15 and 5:30

WOD: For Time

  • 100 Double Unders or 200 Single Skips
  • 21 Burpees
  • 75 Double Unders or 140 Single Skips
  • 15 Burpees
  • 50 Double Unders or 100 Single Skips
  • 9 Burpees

*2 Minute Rest

6 Minute AMRAP

  • 10 Push-Ups
  • 10 Sit-Ups

*Score: Time and Reps

 

Wednesday, December 2: Zoom 6:00am, 12:00, 4:15 and 5:30

WOD: 6 Rounds For Max Reps

  • Lunges
  • Hand Release Push-Ups
  • Chair Step-Ups
  • Toes to Chair
  • Rest

*1 Minute at each station

 

Thursday, December 3: Zoom 12:00, 4:15 and 5:30

WOD: 20 Minute AMRAP

  • 10 Chair Dips
  • 5 HSPU
  • 30 Air Squats
  • 5 HSPU
  • 10 Chair Dips

*Scale HSPU: 10 Piked Push-Ups or 4 Wall Walks

 

Friday, December 4: Zoom 6:00am, 12:00, 4:15 and 5:30

WOD: 6 Rounds For Max Reps

3 Minutes On/ 1 Minute Off

Rounds 1-3:

  • 45 Second Wall Sit
  • 15 Tuck Jumps
  • Max Burpees

Rounds 4-6:

  • 45 Second Plank Hold
  • 30 Inverted Shoulder Taps
  • Max Jumping Lunges

 

Saturday, December 5: Zoom 9:00am

WOD: For Time

  • 300 Air Squats
  • 200 Sit-Ups
  • 100 Push-Ups
  • 50 Burpees

*Complete in any order or rep scheme

 

#WorkHardBeNice