Week 49: Dec 3-9

Happy December everyone! With the holiday season upon us why not ensure you’ll be in tip-top shape with us at SXS. This week we have a mix of programs. We start Monday off with some power cleans. Wednesday we will build to a heavy double thruster so come rested and ready to lift followed by a really fun barbell complex. Friday we set some time to work on gymnastics skills namely the kipping toes to bar and handstand push-ups. Saturday we are doing a variation of Barbara where AB is added and one round removed. And finally, we cap off the weekend with the card game! Hope to see everyone this week.

MON – Dec 3

Strength

Power cleans: 5-5-5-5

WOD

4 RNDS:
30 Russian Kettlebell Swings
30 Sit-ups
30 Calorie Row

TUE – Dec 4

Conditioning

2 min
10 Goblet Squats (1/3 BW)
8 Push ups
6 Pistol Squats (total)
AMRAP Double unders remainder of 2 minutes
Rest 2 minutes
* Score is total Double unders.

WED – Dec 5

Strength

Build to a heavy double Thruster

WOD

For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

THU – Dec 6

Strength

Land Mine shoulder press: 10-10-10-10
Landmine single leg dead lift: 10-10-10-10
Lunge landmine: 10-10-10-10

WOD

4 RFT
20 cal Assault bike
20 Weighted DB walking lunges (40/20)
20 Push press (95/65)

FRI – Dec 7

Skill/Gymnastics

20 minutes to work on
Handstand push ups
Kipping toes to bar

WOD

18 Alternating DB Snatch
3 Burpee Box Jump
15 Alternating DB Snatch
6 Burpee Box Jump
12 Alternating DB Snatch
9 Burpee Box Jump
9 Alternating DB Snatch
12 Burpee Box Jump
6 Alternating DB Snatch
15 Burpee Box Jump
3 Alternating DB Snatch
18 Burpee Box Jump

SAT – Dec 8

WOD

BARBED WIRE Benchmark Workout

4 Rounds:
500 Meter AB
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

SUN – Dec 9

WOD

“CARD GAME”