Sunday, December 16 – Saturday, December 22

Posted on December 16, 2018 by Jesse Cole

WORKOUTS OF THE WEEK

Sunday, December 16 – Rest Day

 

Monday, December 17

WOD: 24 Minute Ladder

3-6-9-12-15-18….

  • DB Thrusters (35/50)
  • Ring Rows
  • Box Jump Overs (20/24)
  • Sit-ups

*300M Row after each round. DB Thrusters done with two bells.

 

Tuesday, December 18

WOD: AMRAP’s

10 min AMRAP

  • 12 Slam Balls
  • 20 Slam Ball Sit-ups
  • 12 Back Extensions

10 min AMRAP

  • 5 Jumping Pull-ups
  • 10 Push-ups
  • 15 Air Squats

*Coach led mobility to follow.

 

Wednesday, December 19

WOD: 18 Minute EMOM [max efforts]

  • Burpees
  • ALT DB Snatch (35/50)
  • Toes to Rig
  • KB Swings (35/55)
  • Bike (EP) Row (PL), calories
  • Rest

*Running clock – move directly into next movement.

 

Thursday, December 20

WOD: 50-40-30-20-10 for Time

  • Double Unders or Single Skips
  • Slam Ball Cleans (20/30)
  • KB Deadlift (35/55)
  • Mountain Climbers

*Modify double unders with 100-80-60-40-20 single skips.

 

Friday, December 21

WOD: AMRAP’s

1 min AMRAP

  • Wall Balls (14/20) (10/10)

5 min AMRAP

  • 10 Alternating MB Lunges (14/20)
  • 8 Piked Push-ups

7 min AMRAP

  • 12 Hanging Knee Tucks
  • 5 Man Makers
  • 20 Step-ups (20/24)

5 min AMRAP

  • 10 Alternating MB Lunges (14/20)
  • 8 Piked Push-ups

1 min AMRAP

  • Max Wall Balls (14/20)

 

Saturday, December 22, Regular Classes 

WOD: For Time

“12 Days of Christmas” [compare to 12/24/17]

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…

  • 1 DB Jerk
  • 2 DB Power Clean
  • 3 DB Deadlift
  • 4 Burpees
  • 5 Toes to Bar
  • 6 Back Extensions
  • 7 KB Swings (35/55)
  • 8 Walking Lunges
  • 9 Box Jumps (20/24)
  • 10 V-Ups
  • 11 calorie Row or Bike [EP]
  • 12 Turkish Get-Ups (35/55)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice