THE WORKOUT

Sunday, December 9th, 2018 Monday 12/10- Sunday 12/16

Monday:
Metcon

From 0-12:
For Time: “Jackie”
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull Ups
From 12-20:
With A Partner
Find A 5 Rep Max Touch And Go Power Clean And Jerk
From 20-30:
With A Partner
AMRAP 10:
Row 10/7 Calories
10 Thrusters (75/55)
10 Pull Ups
*Starting this week off with a bang. Look to PR your Jackie time. The 10 minute AMRAP is performed as a relay style.

HIIT:
A) 30 Seconds on 15 Seconds Off Of:
1)Double Kettlebell Bent Over Row
2)Banded Push Ups
3)Hollow Hold
B) 20 Seconds On 10 Seconds Off Of:
1)Jumping Jack Battle Ropes x4
2) Kettlebell Head Cutters x4
3) Plyo Squat Lunge x4
4)Russian Dumbbell Twist x4
5)Calories On The Rower x4
x2
*A is considered our strength piece, it is a push/pull combo with a core exercise to finish off. Go heavy on the row.
*Part B, you do 4 rounds of tabatta before moving on to the next station and we do the entire round twice!

Tuesday:
Metcon

On A 4:30 Clock:
15/12 Calorie Bike
20 Dumbbell Split Snatch
15 Toes To Bar
Max Calorie Row
Rest 90 Seconds
On A 4 Minute Clock:
20/16 Calorie Row
20 Dumbbell Split Snatch
15 Toes To Bar
Max Calorie Bike
Rest 90 Seconds
x2
*Each Round you will alternate between starting on the row or bike. Select a weight on the dumbbell where you can go unbroken. We want you guys on the rower for over a minute.

HIIT:
45 Seconds Of: Devils Pull
45 Seconds Of: Max Calorie Row
Rest 15 Seconds
x2
45 Seconds Of: Hand To Hand Kettlebell Swing
45 Seconds Of: Max Calorie Bike
Rest 15 Seconds
x2
45 Seconds Of: Mountain Climbers
45 Seconds Of: Med Ball Clean
Rest 90 Seconds
x4
*Not a lot of rest until the very end of each round. Look to feel as if you’re in control for most of the workout. Don’t come out too hot.

Wednesday:
Push/Pull Combo:
Every 2 Minutes:
5 Weighted Ring Dips
10 Double Kettlebell bent over row
X4
*The dip weight should be so that it is hard to complete rep 4 and 5. 
*The weight for the row should be medium.
Metcon
Crossfit Games Open Workout 11.2:
15 Minute AMRAP:
9 Deadlifts (155/105)
12 Push-ups
15 Box jumps
*The deadlift weight should be considered light and you should be able to go unbroken most of the workout.
*As for the push ups, break them up from the vey beginning to ensure you don’t blow up.

HIIT:
A) 30 Seconds On 10 Seconds Off Of:
1)Filly Press
2)Hanging High Knees
3)Plank Push Up
X3
B) 40 Seconds On 20 Seconds Off Of:
1)Box Jumps
2)Wall Balls
3)Over Head Lunge
4)Walking Planks
5)Jump Rope
*A is another strength portion that will make the core burn!
*B is meant to be a hard push every minute of the workout!

Thursday:
Strength:
Every 3 Minutes:
3 Box Squats (20”)
30 Second Hollow Hold
X5
*Work to A 3 rep max
Metcon
12 Minute AMRAP:
8 Dumbbell Squat Clean (50/35)
16 Jumping Lunges
50 Double Unders
*The dumbbell squat clean is going to get challenging, especially when its combined with jumping lunges.
*The transition from jump rope to dumbbell will make this grippy.

HIIT:
A) 1 Minute Of: Dumbbell Snatch
1 Minute Of: Burpees Over The Dumbbell
Rest 30 Seconds
1 Minute Of:In And out Squat
1 Minute Of: Bell Ups
Rest 30 Seconds
1 Minute Of: Curl To Press
1 Minute Of: Banded Twisting Crunch
Rest 90 Seconds
X3
B) 30 Seconds Of:
1)V Ups
2)Side Plank Left
3)Side Plank Right
Rest 30 Seconds
x3
*A is our breathing portion for today, there is a decent amount of rest so need to be at 100% intensity.
*B is a core finisher

Friday:
Metcon
For Time:
Buy In: With A Partner! 100/80 Calorie Bike
Then….. Individually
3 Rounds For Time:
30 Wall Balls
20 Burpees
15 HSPU
RX+: 10 Strict HSPU
Scale For HSPU: 8 Down Up Arnold Press
*This workout start as a partner wod, rip the bike as fast as possible! 
*Then this workout turns into an individual workout. Try to hold on to the wall balls and go unbroken.
*Break up the HSPU.
Accessory:
Good Mornings 3×15
*Go light

HIIT:
On A 3 Minute Clock:
30 Med Ball Taps
20 Russian Swings
With Time Remaining….
In And Out Battle Ropes
Rest 1 Minute
On A 3 Minute Clock
16 Goblet Lunges
16 Kettlebell Clean Pull
Max Calorie Bike
Rest 1 Minute
x4
*We want you guys to be on the battle ropes and bike for at least 1 minute.

Saturday:
With A Partner!
For Time:
Buy In: 100 Russian Swing (70/53)
Then….
50 Power Snatch(75/55)
50 Calorie Bike
50 Pull ups
40 Power Snatch(85/60)
40 Calorie Bike
40 Chest To Bar Pull Ups
30 Power Snatch (95/65)
30 Calorie Bike
30 Bar Muscle Up
*Scale For Bar Muscle Up is Burpee Chest To Bar Pull Ups

HIIT:
This is going to be fun! 
With a partner, on A 35 Minute Clock:
10 Rounds Of:
4 Burpees
8 Ground To Overhead 
12 OH Plate Lunges
*Partner 1 completes an entire round while partner 2 is biking for max calories.
Immediately into:
10 Rounds Of Strict Cindy:
5 Pull ups
10 Push Up
15 Air Squats
*Partner 2 is Rowing for max calories, partners switch back and forth until 10 rounds is completed,
Immediately into:
10 Rounds Of
14 Burpee Box Jumps
*Partner 1 is completes 14 burpee box jumps while partner 2 is holding a forearm plank. Switch back and forth until 10 rounds are completed.


Sunday:
“Rev”
On A 2 Minute Clock:
Bike 15/12 Calories
With Time Remaining
Max Burpee Box Jumps
Rest 1 Minute
On A 2 Minute Clock:
Row 20/16 Calories
With Time Remaining
Max Air Squats
Rest 1 Minute
x5


Sunday, December 2nd, 2018 Sunday, November 25th, 2018 Sunday, November 18th, 2018 Sunday, November 11th, 2018 Sunday, November 4th, 2018 Sunday, October 28th, 2018