Sunday, December 18 – Saturday, December 24

Posted on December 18, 2016 by Anna Follman
Sunday, December 18 – Saturday, December 24

Sunday, December 18 – No Class

 

Monday, December 19

Strength: 10 Minute MOMO

Strict Press

  • 5 reps at 55-60% of 1 Rep Max

WOD: EMOM’s

5 Minute EMOM

  • 175M Row

5 Minute EMOM

  • 10 Push Press (73/115)

5 Minute EMOM

  • 20 Sit-Ups

 

Tuesday, December 20

Strength: Front Squat

  • 5×5

WOD: 8 Rounds for Total Reps (KB Swings & Goblet Squats)

  • 30 sec. of KB Swings (35/55)
  • 30 sec. of Rest
  • 30 sec. of Goblet Squat (35/55)
  • 30 sec. of Rest

 

Olympic Lifting – 6:30PM

  • Drop Snatch – 5×2
  • Pause Snatch + Snatch + OHS – 5 sets (view pause snatch here)
  • Snatch Pull – 3×2 at 100%

Accessory Work

  • Back Squat – 1×5 at 65%; 1×5 at 70%; 1×5 at 75%; 1×5 at 80%
  • Front Squat – 1×5 at 60%; 3×5 at 65%
  • Hollow Holds – 3×30 seconds

 

Wednesday, December 21

Strength: 10 Minute EMOM

Minute 1:

  • 5 Strict Pull-Ups

Minute 2:

  • 30 second Handstand Hold

WOD Part 1: Death By

  • Shuttle Sprints

WOD Part 2: For Time

  • 100 calorie Row

 

Thursday, December 22

Strength: 10 Minute MOMO

Hang Squat Snatch + Squat Snatch

WOD: 9-7-5 For Time

“Amanda” (compare to 3/10/15 & 7/17/14)

  • Muscle-Up
  • Squat Snatch (93/135)

Olympic Lifting – 6:30PM

  • Push Press + Power Jerk + Split Jerk – 5 sets
  • Clean + Front Squat + Split Jerk – 5 sets
  • Clean Pull – 3×2 at 100%

Accessory Work

  • Back Squat – 2×5 at 65%; 3×5 at 70%
  • Front Squat – 4×5 at 60%
  • Barbell Good Mornings – 3×10

 

Friday, December 23

Warm-Up/Mobility Prep

Skill Work: Double/Triple Under Practice

WOD: 3 Rounds for Time

  • 100 Double Unders
  • 50 Wall Balls (14/20)

 

Saturday, December 24 – Christmas Eve. Regular class schedule today!

WOD: Waterfall for Time

“12 Days of Christmas” (1 – 2, 1 – 3, 2, 1 – 4, 3, 2, 1…)

  • 1 Front Squat (93/135)
  • 2 Hang Power Clean (93/135)
  • 3 Deadlift (93/135)
  • 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
  • 12 Wall Climbs
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