December 26 - 30, 2016 | "Weekly Programming"

Monday, December 26, 2016
Skill:
Mobility and Warm Up Movements
WOD:
"Tiff"
On a 25 minute clock:
~Run 1.5 Miles
Then perform as many rounds as possible of:
~11 Chest to Bar Pullups
~7 Hang Squat Cleans 155/95
~7 Push Presses 155/95
*Score is rounds/reps completed*

Tuesday, December 27, 2016
Skill:
Max Bench Press
WOD:
"Annie Swings"
50-40-30-20-10
~Double Unders
~Sit Ups
*Between each round complete 10 Kettlebell Swings 53/35*

Wednesday, December 28, 2016
Strength:
EMOM 7
Clusters x2 @ 55% 1RM Clean and Jerk
WOD:
Three rounds
~30 Wallballs
~25 Pullups
~20 Situps

Thursday, December 29, 2016
Skill:
1RM Front Squat
WOD:
12 Minute AMRAP
1,2,3,4,5...
~Deadlifts 225/155
~Bar Facing Burpees

Friday, December 30, 2016
WOD:
Partner Chipper - one partner works while one partner rests
~100 Thrusters 75/55
~90 Medball Situps
~80 Wall Balls 20/14
~70 Kettlebell Swings 53/35
~60 Burpees
~50 Calorie Row
~40 Medball Cleans
~30 Toes to Bar
~20 Handstand Pushups
~10 Muscle Ups

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