Monday, December 10th - Saturday, December 15th

Don’t forget, we're doing a FUNdraising competition on Saturday, December 15! 9am-3pm at Amity, consisting of 3 WODs! Teams of 2 and open to your friends and family. More information will follow but check out our fundraising page and the online registration form!

Register here.

Monday

 

W = weightlifting

 

1, 3, 5, or 10RM Back Squat;

1, 3, 5, or 10RM Front Squat

 

AMRAP 3

Back Squats @80-100% of Bodyweight*

(*1RM must be at least equal to bodyweight)

 

G = gymnastics

 

1RM Weighted Pull Up;

 

Strict Pull Up with least resistance band;

 

AMRAP 4

Strict Pull-Ups or Strict Supinated Pull Ups, starting with one big unbroken set;

 

AMRAP 4

Kipping Pull Ups or Ring Rows, starting with one big unbroken set

 

M = monstructural

 

AMRAP 4

Wall Balls, starting with one big unbroken set;

 

Max AB Cals in 1 minute;

 

Max Cals AB

30s on, 30s off x 5-10 sets

(stop when cals/round start decreasing significantly);

 

500m row for time;

1000m row for time;

 40/25 cal AB for time

 

Tuesday

 

A. Build to a 85 % effort complex:

 

Power Clean + Front Squat + Jerk

(1+2+1)*

 

*between each build, 5 ring rows into 5-10s ring row holds

+

“Hammer”

 

5 rounds for time

 

5 Power Cleans

10 Front Squats

5 Shoulder to Overhead

20 Pull Ups

Rest 90s between rounds

 

(<=135/95)

 

(cap 25)

 

Wednesday

 

W

 

1, 3, 5, or 10RM Deadlift;

1, 3, 5, or 10RM Push Press;

1, 3, 5 or 10RM Close Grip Bench Press;

 

G

 

AMRAP 4

Push Ups, stating with one big UB set;

 

AMRAP 4

DU/SU starting with one big unbroken set; 

 

AMRAP 4

Toes to Bar/Knees to Elbow/Knee Raises, starting with one big unbroken set;

 

AMRAP 2

Burpee over Bar

 

M

 

2k row for time;

 

100/70 cal AB for time;

 

8 min row for max meters

 

10 min AB for max cals;

 

Thursday

 

A1. DB Rear Foot Elevated Split Squats 8-10/side; rest 60-90s

A2. Powell Raise 8-10/side

x 4-5 (including warm up sets)

+

B.

AMRAP 5

12/10 cal row or 8/5 cal AB

8 DB Thruster

6 burpees

Rest 30s

 

[Rest 3]

 

AMRAP 5

12/10 cal row or 8/5 cal AB

10 DB Thruster

Rest 30s

 

[Rest 3]

 

AMRAP 5

12/10 cal row or 8/5 cal AB

Rest 30s

 

Friday

 

A. 30s AB or row @85%,

30s rest

x 3

30s row or AB @85%

x 3

 

*Use (A) as a gauge for below. You should be feeling good and ready to work at the end, not tired.

 

(rest 4)

 

B.

 

OTM x 6

 

1: 10 DB Crossbody Hang Clean and Jerk

2: 8/5 cal AB or ~30s  @85% AB (whichever is higher)

3: 10 DB Power Clean

4. 10/8 cal or ~30s  @85% Row (whichever is higher)

5: 1-2 sets of smooth toes to bar in 30s

 

Saturday

 

Fundraiser Workout (no classes)