Programming Preview: Week of 12/21
December 20, 2020
Wednesday, 12/23
December 22, 2020
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Dolphin Push Ups
24 Mountain Climbers
Prep (12 minutes)
1×5 Strict Press+ 5 Push Press (bar only)+5 Kip Swings+30 Single Skips
1×5 Push Press (light)+5 Kip Swings+30 Single Skips
1×5 Push Press (moderate)+3-5 Pull Ups+21 Double Unders
1×3 Push Press (working weight)+ 3-5 Pull Ups+21 Double Unders
Met Con
5 Rounds
AMRAP 3 Minutes
3 Push Press (135/95)
7 Pull Ups
21 Double Unders
Rest 1 Minute*
Mobility
1 Min OH Band Stretch/side
1 Min standing Calf Stretch/side
*pick up round where previous round left off
Scale Pull Ups to Jumping or Ring rows
Scale DU to 14 or 7/Round or 2x Single Skips
Barbell weight should allow sets of 3 unbroken throughout workout
