Monday
WOD
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (50/35)
75 Air Squats
After Party
Double DB Bench Press
Workout Definition
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Single Arm DB Kickback
Workout Definition
4 sets: 10 reps (each side)
Athletes Notes
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Tuesday
WOD
5 sets
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -
After Party
Strict Pull-Ups
Workout Definition
5 set: 7 reps
*Add weight or decrease the amount of band assistance used from last week
Body Row on Racked Barbell
Workout Definition
4 sets: 10 reps
Athletes Notes
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
Wednesday
WOD
6 sets (Every 7:00)
Odd Sets (Sets 1, 3, and 5)
21/16 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Row
Even Sets (Sets 2, 4, and 6)
21/16 Calorie Bike
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Bike
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Bike
Thursday
"Turkey Day Massacre at The Point"
40 min to accumulate as many points as possible
In teams of 3, you will have 40 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements
15 sit ups = 5 Points
20 Walking Lunges = 5 Points
10 Toes 2 Bar = 7 Points
10 pull ups = 7 Points
20 push ups= 7 Points
20 kb swings (53/35) = 10 Points
40 air squats = 10 Points
50 Double Unders = 10 Points
20/15 Cal Assault Bike – 12 Points
20 Dumbbell Step-ups 50/35 @24/20″ = 12 Points
5 muscle ups = 15 Points
5 wall climbs = 15 Points
10 Meter Handstand Walk = 15 Points
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750 Meter Row = 15 Points
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Barbell movement (95/65) = 1 Point per rep
Ground to Overhead
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Team member 1 will be completing an 750 Meter Row
Team member 2 will be completing an AMRAP of ground to overhead
Team member 3 will be completing any of the gymnastics movements
**Once team member 1 finishes the 750 Meter row, the team will rotate responsibilities**
It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.
Friday
Coaches' choice
Saturday
Coaches' choice
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