Workouts for the week of December 18, 2017

Workouts for the week of December 18, 2017

Monday

3 Rounds Each For Time:
.4 Mile Assault Bike Ride
10 American KB Swings
15 Wallball Shots
10 American KB Swings
15 Wallball Shots
10 American KB Swings
.4 Mile Assault Bike Ride

Rest 5 Minutes Between Efforts. Rest period starts at the 8 min cap.

Rx+ = 70/53 lb bell, 30/20 lb wallball, 7:00 min cap
Rx = 53/35lb bell, 20/14 lb wallball, 8 min cap
Fitness = 44/25 lb bell, 16/10 lb wallball, 8 min cap

Tuesday

For Load 5-5-5-5-5 Bench Press

Auxillary

3 sets
Max unbroken (45-degree) incline dumbbell bench press reps (athlete picks the weight)
Immediately into a 100′ bent over sled pull (you pick the weight)

 

Wednesday

WOD:
“Merry Christmas Ya Filthy Animals” (done like the 12 days of Christmas song) 35 Minutes to Complete or Complete As Many Reps As Possible.

Rx+
1 Shoulder to Overhead (205/145 lbs)
2 Front Squats (205/145 lbs)
3 Hang Cleans (205/145 lbs)
4 Deadlifts (205/145 lbs)
5 Handstand Push-Ups (skull matt)
6 Chest To Bar Pull-Ups
7 DB Thrusters (55/35 lbs)
8 Box Jumps (36/30″
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

Rx
1 Shoulder to Overhead (155/105 lbs)
2 Front Squats (155/105 lbs)
3 Hang Cleans (155/105 lbs)
4 Deadlifts (155/105 lbs)
5 Handstand Push-Ups OR Dips (skull matt)
6 Chest To Bar Pull-Ups
7 DB Thrusters (55/35 lbs)
8 Box Jumps (30/24″)
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

Fitness
1 Shoulder to Overhead (95/65 lbs)
2 Front Squats (95/65 lbs)
3 Hang Cleans (95/65 lbs)
4 Sumo Deadlift High Pull (95/65 lbs)
5 Push-Ups
6 Feet Elevated on Box Aussie Pull-Ups OR unassisted pull-ups
7 DB Thrusters (35/20 lbs)
8 Box Jumps or Step-Ups (24/20″)
9 Burpees Over The Bar (lateral)
10 Calories on The Assault Bike
11 Calories on the Ski Erg
1200m Run (400m super 8 route + 800m flat route)

Thursday

Rx+ & Rx
AMRAP x 10
30 Double Unders
15 Power Snatches (75/55 lbs)

Fitness
AMRAP x 10
60 Rotations of the jump rope (30 doubles or 60 singles)
15 DB Snatch (25/15 lbs)

Friday

Rx+ & Rx
For time:
Row 500 meters
50 Toes To Bar
Row 1,000 meters
30 Toes To Bar
Row 2,000 meters
20 Toes To Bar

Fitness
For time:
Row 500 meters
50 Hanging Knee Raises
Row 1,000 meters
30 Hanging Knee Raises
Row 2,000 meters
20 Hanging Knee Raises

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