Monday, December 23, 2019
Warmup (10 min): 7 min work
8-15 KB Swings, 6-10 light DB Rows/arm, :30 row or bike
Strength (25 min): 6 rounds @2-2:30/rd
a) Squat 40, 50, 60, 65, 70% x 5, 60% x 8-12 if time
*Level 1 warmup set then 5×5 at current work weight
b) One-Arm KB Carry down & back turf or mat (use 1 or 2 weights above swing weight)
Conditioning (20 min): “Newly Single Annie/Annie”
Fitness: 5-7 rounds 30-50 single unders or :45-:60 bike, :20-:40 plank
Performance: (NSA: Single Unders/Situps) 150/50, 120/40, 90/30, 60/20, 50/10
Sport: (Annie: Double Unders/Situps) 50/50, 40/40, 30/30, 20/20, 10/10
Mobility (5 min): Samson Stretch
3×30/side–work hip flexors
Tuesday, December 24, 2019–Special Open Gym 8 to 10 AM
12 Days of Woodshed suggested workout!
Wednesday, December 25, 2019
Closed, Merry Christmas!
Thursday, December 26, 2019–no 5:45 or 7 AM Class
Warmup (10 min): 3×10-15 IYTs
Strength (25 min): 6 rounds @3-3:30/rd
a) Press/Push Press/Bench 40-65% for 4-6 reps
*Level 1 warmup set then 5×5 at current work weight
b) 10 Med Ball Rotational Tosses w/partner
c) 15-25 Band Pullaparts
Conditioning (25 min): 5-6 rounds @8 RPE
:90 row or bike (:30 hard/:60 moderate)
10 DB snatch/arm (25-40/10-25)
15-25 light KB Swings (one weight down from usual swing)
Bear Crawl Length Turf (sub :20 Mountain Climber Steps)
Friday, December 27, 2019
Warmup (10 min): Coach’s Choice
Strength (30 min): 7 rounds @3-3:30 min/rd
a) Deadlift 40-60% x 2-4 reps
*Level 1 two warmup sets then 5×5 at current work weight
b) Broken Table 10-15/side
c) Light Prowler (140/90)
Conditioning (20 min): 8 min AMRAP @9 RPE
Fitness: 10 Goblet Squats, 7-12 Ring Rows, 7-12 Pushups
Performance: 10 DB Thrusters (30-45/20-35), 12 DB Rows, 12 Pushups
Sport: 10 Barbell Thrusters (95/65), 12 Barbell Rows, 12 Burpees