MONDAY
Strength/Skill
Within 7 minutes:
1 Weighted Pull-Up @ Max Load
*Find a 1RM in 7 minutes.
Workout Of The Day
Every 2 minutes x 6 sets alternating:
Set 1:
8/6 Cal Row
AMRAP Hand Release Burpees – Jump & Clap Until 60 Sec Mark
Set 2:
8/6 Cal Echo Bike
AMRAP Strict Pull-Ups Until 60 Sec Mark
TUESDAY
Strength/Skill
Every 3 minutes, for 15 minutes (5 sets):
5 Deadlifts
*Starting at 60% 1RM Deadlift, increase load each set ending around a 8.5-9/10 RPE
Workout Of The Day
2024 WICC Event 1: HOT HANDS
As Many Rounds and Reps as possible in 12 minutes:
24 Dumbbell Box Step-Ups 20 inches @ 2×22.5/15KG
24 Toes to Bars
24 Dual Dumbbell Hang Power Cleans @ 2×22.5/15KG
24 Toes to Bars
24 Dual Dumbbell Deadlifts
24 Toes to Bars
WEDNESDAY
Strength
—
Workout Of The Day
2024 WICC Event 3a
Within 5 minutes:
2 Shoulder Presses
*Build to a 2RM from the floor.
–1 minute transition to Part 2–
2024 WICC Event 3b
As Many Rounds and Reps as possible in 8 minutes, with Buy In:
Buy In:
4 Wall Walks
35 Double-Unders
4 Wall Walks
35 Double-Unders
14 Kipping Handstand Push-Ups
35 Double-Unders
14 Kipping Handstand Push-Ups
35 Double-Unders
Then AMRAP:
7 Strict Handstand Push-Ups
35 Double-Unders
H Y R O X
“The Fellowship of The Ring”
90 Seconds WORK / 90 Seconds REST for 4 Rounds
12/9 Calorie Row
Max Wallballs in remaining time
-REST FOR 3 MINUTES-
“The Two Towers”
Every 3 Minutes for 2 Rounds
18/14 Calorie Echo Bike
18 Burpees with Overhead Clap
-REST FOR 3 MINUTES-
“The Return of The King”
For Time:
400 Meter Run
20 Meter Walking Lunges
200 Meter Run
20 Meter Walking Lunges
400M Run
20 Meter Walking lunges
THURSDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 12-15 Banded Overhead Tricep Extensions (2020 tempo)
Set 2: 10 Barbell Bicep Curl from standings (2020 tempo)
Workout Of The Day
24 min AMRAP:
1:30 On Choice Machine – Completed at easy/sweat/conversation pace
1:00 Plank Hold – Alternating Variations
:30 Rest
*Set 1 – Forearm Front Plank
*Set 2 – Front Plank On Hands
*Set 3 – Single Arm Plank (30 sec/side)
*Set 4 – Reverse Plank On Hands
FRIDAY
Strength/Skill
Bar Muscle Up Focus
Every :20 x 6 sets – 1 Jump to pike
+
Every :20 x 6 sets – 1 Tight and patient arch
+
Every :20 x 6 sets – 1 Toes rise (spot them)
+
Every :20 x 6 sets – 1 Hip drive + press down on bar with straight arms
Workout Of The Day
For Total Time:
3 Rounds
15 Pull-Ups
10 Front Squats @ (60/43 kg)
…
2 Rounds
15 Chest to Bar pull-ups
10 Power Cleans @ (84/56 kg)
…
1 Round
15 Bar Muscle Ups
10 Squat Cleans @ (102/70 kg)
Time Cap: 18 minutes
*Top Scores – 14 minutes
*Masters RX: (43/30 kg), (60/43 kg), (84/56 kg)
SATURDAY
12 DAYS OF CHRISTMAS WORKOUT!
TBA!
