Yoga is on for this Sun the 19th but not the 26th…
WODS and Open Gym time — Schedule
Saturday Dec 18
With a partner
40 Min Cap
60 Burpee Over KB (RX+ Over Dball)
120 KB Swings 70/53 (RX+ 100/70# Dball Cleans)
120 Cal Row (Some groups will start on ski/bike)
120 TTB / GHD
120 Cal Ski/Bike (If you started on ski/bike row this time)
120 KB Step Back Lunge (RX+ DBall Hold)
60 Burpee Over KB (RX+ Over Dball)
Sunday Dec 19
27 21 15 9 (72 of each)
Chest to bar pull Ups
S2OH 125/85
Calories row / bike
10 Min to sprint through the 27s, rest until 10:00
8 Min to sprint through the 21s, rest until 18:00
6 Min to sprint through the 15s, start the 9s at 24:00
For the Pull Ups, consider one of following rep schemes to scale that will allow you to finish the 1st set in 3-4 Min
21-15-9-3 (48 of each)
18-12-6-3 (39 of each)
12-9-6-3 (30 of each)
Monday Dec 20
Bigger Fast Stronger Week 4
Back Squat for load:
10-8-6
Metcon:
21-15-9 (15 Min Cap)
Power Snatch (95/65)
Barbell Front Rack Lunges
Calories Row/Ski/Bike
*Scale to DB Snatches and Single DB Lunges at 50/35
Tuesday Dec 21
Bigger Faster Stronger Week 4
Shoulder Press for load:
10-8-6
Metcon:
4 Rounds
90 Seconds to finish
20 Wallballs
12 Toes to Bar
30 Second Break
90 Seconds to finish
20 Alt DB Snatch
12 Box Step Ups w/ DB
30 Second Break
Score how many of the 8 segments you are able to finish all the reps in 90 seconds
Wednesday Dec 22
30 Snatch 135/95
10 Muscle Ups
30 Clean and Jerk
10 Muscle Ups
30 Thrusters
10 Muscle Ups
Sub to a weight that you can finish the 30 snatch in under 5 min.
If subbing the muscle ups, do something that the 1st round will take about 90 seconds and do the same thing all 3 rounds.
Thursday Dec 23
Bigger Faster Stronger Week 4
Deadlift for load:
10-8-6
Metcon:
10 Min AMRAP
1000M Row/Ski or 50 Cal BIke (Scale to something under 5 Min)
75 Thrusters 75/55#
Friday Dec 24 Last Class at Noon, closing shortly after 1
Bigger Faster Stronger Week 4
Bench Press for load:
10-8-6
Metcon:
2 Rounds
In 10 min Complete the Following:
20 Burpee
20 CrossBody Knee to Elbow / 40 Abmat Sit Ups / 40 Mountain Climbers
20 Single DB Step Back Lunge 50/35 (Either Goblet or Front Rack)
Max Cals Bike/Ski/Row
3 Min Break b/t Rounds
Score is total # of Cals
