314 Week of 12/9
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/912/1012/1112/1212/1312/14
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/SideActive Spiderman Stretch3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/SideT-Glutes5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air SquatsChild to Cobra5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/SideCat/Cow10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press50 Double Unders20 Banded X-WalksActive Pigeon Stretch10 Situps10 Situps
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8 OHS20 Pushups10 Banded Pull Throughs2 Rounds10 Air Squats10 Air Squats
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Then, 30s Handstand Hold5 Good Mornings
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Catalyst WarmupStrength5 Back SquatsStrength
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StrengthBench Press5 Stiff-Legged Deadlifts16 Minute AMRAPWorkout
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Strength14 Minute EMOM6x8 @ 60%5 Front Squats5 FS @ 55%Partner Miagi
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Power Snatch + Snatch + OHS
Even: 10 Strict Pullups (Band as needed)
Bent Over DB Reverse Fly
10 Back Squats @ Same Weight
50 Deadlift (135/95 lbs)
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2+1+2
Odd: 10 BB Lunges 95/65 Adv - 135/95
6x8Strength50 Double KB Swings (2*53 lbs/2*35 lbs)
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- Work up to heavy complex- AlternateDeadliftWorkout50 Push-ups
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Workout5x2 @ 90%Partner WOD 50 Clean and Jerk (135/95 lbs)
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Workout"Christine"Workout- Rest as needed2 Rounds:50 Pull-ups
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Open Workout 16.23 Rounds12 Minute AMRAP30 Stone to Shoulder50 KB Taters (53 lbs/35 lbs)**
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4 Minute Clock500m Row
5 Hang Power C&J 135/95 Adv- 165/115
Workout40 Deadlift 185/13550 Box Jumps (24"/20")
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25 T2B12 Deadlifts Bodyweight10 Bar Facing Burpees21-15-9-15-2150 Wall Ball 20/1450 Wall Climbs*
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50 Double Unders21 Box Jumps 24/2015 Jumping Air SquatsKBS 53/35 50 Knees to Elbows
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15 Squat Cleans 135/8520 SitupsBox Step Ups w/KB50 Double Unders
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4 Minute ClockCashout
200m Run After Each Round
https://www.youtube.com/watch?v=d_HGwf_v7Fk
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25 T2B"Holly's Abs"*Scale wall climbs appropriately. Can go just a couple steps up wall, or just do pushups.
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50 Double Unders3 Rounds
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13 Squat Cleans 185/11520 V-Ups/Lemon Squeezers**Taters can be scaled to goblet squats
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4 Minute Clock20 Double Crunch
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25 T2B30s Hollow Hold
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50 Double Unders30s Superman Hold
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11 Squat Cleans 225/145
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Etc
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- Scale to complete at least 12 Minutes
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- If not finished at 4 Minute mark, just move on
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