Monday
Conclusion of Cycle
Strength:
“Burgener Total”
1RM Snatch
1RM Clean & Jerk
1RM Front Squat
*After warm-ups only 3 attempts at a max lift are allowed.
*The total must be done in the order listed.
*Record numbers for upcoming strength cycles
**People will need to do any extra mobility prep BEFORE class starts (Burgener Total will take all hour)
***For those not doing Burgener Total, have them warm up with class and do the Metcon.
Metcon:
25AMRAP
30 Box Step Ups (24/20)
15 Burpees
30 Air Squats
15 Russian KB Swings (53/35)
30 Sit-ups
Tuesday
Christmas Eve
Metcon
“The Chief”
5x
3AMRAP
3 Power Cleans (135/95)
6 Hand-Release Push-ups
9 Air Squats
Rest 1min between AMRAPs
*Start each AMRAP at the Power Cleans
*Record each AMRAP separately, the goal is to maintain a consistent score throughout
Wednesday
Metcon:
5 Rounds
12 American KB Swings (70/53)
24 Burpees
20 Wall Balls (20/14)
19 Box Jumps (24/20)
Thursday
Strength
12EMOM
Station 1: 10 Back Squat (55-70%)
Station 2: 10 Barbell Row
Station 3: Rest min
Metcon: (20:00)
“Rx”
3 Rounds
30 Back Rack Reverse Lunge (95/65)
20 Burpee Bar Hops
10 C2B Pull-ups
“Intermediate”
3 Rounds
30 Back Rack Reverse Lunge (75/55)
20 Burpee Bar Hops
10 Pull-ups
Friday
Strength:
12EMOM
Station 1: 10 Deadlift (55-70%)
Station 2: 10 Bench Press (55-70%)
Station 3: Rest min
Metcon
12AMRAP
20/16 Cal Row
20 Hand-Release Push-ups
20 Toes to Bar
“Intermediate” Hanging Knee Raises
Saturday
Partner WOD
Teams of 2, one person working at a time.
For time: (30:00)
60/50 Cal Bike or Row
50 Box Jumps (30/24)
50 Power Snatch (105/75)
60/50 Cal Bike or Row
50 HSPU
50 Squat Cleans (105/75)
60/50 Cal Bike or Row
*60 cal for m/m team, 50 for f/f
**teams can do all bike, all row, or alternate
Sunday
Skill:
9EMOM
Station 1: :40 Strict Pull-ups
Station 2: :40 Row/Bike
Station 3: :40 V-Ups
Metcon:
Tabata (8x :20 Work/:10 Rest)
Mixed Tabata- Alternate for a total of 16 intervals (8 of each movement)
Tabata DU’s
Tabata Wall Balls
Rest 2 minutes
Tababta 25 ft Farmer’s Carry (2 weights, one each hand)
Tabata Burpees
