Monday 12/28
5 Rounds
5 Thrusters
10 KB Swings
15 Front Squats
20 Wall Balls
30 Sit-Ups
Then
Banded Floor Stretches
Barbells/DB/KBs can be used here. If no ZOOMing and no medicine ball for Wall Balls, just do 30 Front Squats (or Goblet) instead of both front squats and wall balls.
Tuesday 12/29
15 MINS for Quality
Push Press
5 x 4 (5 sets of 4 reps)
Bent Row
5 x 4 @ the same weight as Push Press
*BB, KB, DB all ok for both of these movements
Then
AMRAP18
5 Pull-Ups (Kipping ok)
10 KB/DB Split Squats (5r/5l)
15 Plate Burpees (with or without the jump)
20 KB Swings
*Rest 1MIN between rounds*
MODs: Ring Rows or Bent Rows can be used for pull-ups.
Wednesday 12/30
“Deck of Cards”
Spades: Single Arm Swings Alternating R/L or Snatches
Clubs: Lunges (option to add Weight (Plate (OH), KB (Goblet), etc)
Hearts: Flutter kicks
Diamonds: Push-ups
Aces: 1 Min Rest
Do the exercise for the corresponding suit and number for reps. Face cards are all 10 Reps. Work through a Full Deck of cards as a class.
Thursday 12/31 (NO 6PM Class)
60 Weighted Step-Ups
EMOM
5 Single Leg Deadlifts
*The workout starts with the deadlifts. Switch sides each minute
Then
150 Situps
*EMOM 5 Mountain Climbers (R+L=1)
Friday 1/1
GYM CLOSED - HAPPY NEW YEAR
Saturday 1/2
9AM @ CFCA
Sunday 1/3
AMRAP20
Max Consecutive KB Headcutters
Max Wall Sit > Goblet Hold
*Rest 1 MIN*
Max Consecutive Pull-ups/Ring Row
Max Bar Hang > OH Hold
*Rest 1 MIN*
Max Consecutive Push-ups
Max Plank Hold
*Rest 1 MIN*
Repeat
Then
Core - Coaches Choice