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Monday 12.21.2020

POSTED ON December 20, 2020

Monday | 12.21.2020

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Monday 12/21
 
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Workout: 12:00 – 38:00
Cooldown: 38:00 – 40:00
Cleanup: 40:00 – 45:00
Accessory: 45:00 – 60:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 hip halo side steps (each side)
5 hip halo air squats
5 hip halo thrusters (empty bar)
3 up downs
 
**2. Workout Prep**
2 sets
20 sec Assault Bike (Workout Pace)
5 Thrusters (light)
3 Bar Facing Burpees
* rest 30 secs between rounds
 
WOD: Santa Claus is coming to town
 
* Target time each set: 4-5 minutes
* Time cap each set: 7 minutes
 
2 sets
40/30 Calorie Assault Bike
30 Thrusters (75/55)
20 Bar Facing Burpees
* Rest 5:00 min b/t sets
* The Scaling aim is for athletes to maintain a high intensity through both sets of the workout.
* Scaling option 1
2 sets
30/22 Cal. Assault Bike
20 Thrusters (55/35)
10 Bar Facing Burpees
* Rest 5:00 min b/t sets
 
* Scaling option 2
2 sets
300m Row
30 Dumbbell Thrusters (2×25/2×15)
20 Up Downs
* Rest 5:00 min b/t sets
 
Accessory:
 
10 min
Kipping Pullup Practice
OR
10 min EMOM
3-5 strict pull-ups
OR
10 min EMOM
5-7 Kipping Pullups
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