This week brings some fun names to our workouts with more Olymipic Lifts this week. Have fun and keep the Holiday Hustle Bingo Energy going!
Monday
Quality & Quantity
Heavy Day
Rx
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Score: Load
Tuesday
Rock 'n' Roll
Skill Work
Pre-workout
3 sets:
6 overhead squats
– Build in load.
RX
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row
Score: Total time
Intermediate
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row
Score: Total time
Beginner
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row
Score: Total time
Skill Work
Pre-workout
3 sets:
6 overhead squats
– Build in load.
Wednesday
Fire!!!
Rx
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
Score: Total time
Intermediate
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)
Score: Total time
Beginner
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)
Score: Total time
Skill Work
Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
Thursday
Holy Hot Cheeks, Batman!
Rx
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.
Intermediate
For reps:
3:00 max-cal row
3:00 max-attempt wall kick-ups
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-attempt wall kick-ups
3:00 max-cal row
– Each kick-up is 1 rep.
Beginner
For reps:
3:00 max-cal row
3:00 max-distance bear crawl
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance bear crawl
3:00 max-cal row
– 5 feet of bear crawl walking is 1 rep.
Friday
Peek-a-Boo
RX
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Intermediate
AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Beginner
AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups
Straight into…
10:00 to practice:
3 hang power cleans
3 front squats
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