General Fitness 12/27- 12/31

Tuesday
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
5X3 Back squat
Tempo 31X1
Build up to a heavy working set

B.
14min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)
85% effort

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results


Wednesday
Prep Work

3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
7 Rounds for time
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

*21:00 Time cap (Last week of this madness)

B.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Couch stretch

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
13 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest
Performed @90% effort

B.
Cool Down Mobility/Stability Work


Friday

Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
8 Min EMOM
Snatch 1.1.1
Start light and add weight each set

B.
For time
2K Row
75 Shoulder to OVHD 45/35
50 Step ups
Pace this out

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

B.
3X:30 Dip lockout

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

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