CPM Week of Workouts: Dec 19 – 23
“The Best Project you will ever work on is YOU“
Monday: We start off the Christmas week with Wall Balls, Side Planks and DB Snatches followed by a conditioning 100m walking Lunge paired with a 300m Run. Just in case you are wondering how many steps that is in lunges, it’s approximately 132:-) Your welcome! No rowing in workout=open rowing during class time!
Tuesday: (Partner Day) Time for a little gymnastics and total body with this fun partner WOD! 4-rounds, 6-min each: round 1- handstands and KB swings. Round 2 – bar hang with push-ups. Round 3- rowing with squats. Round 4 – doubles and sit-ups.
Wednesday: (Strength Day) Part A: Push Press, 5 sets of 2 reps. Part B: 5-rounds for time of shoulder to overhead, burpees over bar and farmer carry. This will be a great upper body burn! No rowing in workout=open rowing during class time!
Thursday: You have asked for it, so here it is – Death by 10m! Grab your recent score and see if you can beat it.?? Once you catch your breath we will jump into another conditioning segment for time of pull-ups, rowing, DB snatch and ball slams.
Friday: (Strength Day) Deadlifts are back on the schedule. Part A: 5 sets of 3-reps. Part B: Partner 18-min AMRAP of box Jumps, Toes to Bar, DB Thrusters and 300m run. No rowing in workout=open rowing during class time!
“Baby it’s COLD outside”❄️ so get to the gym…you will warm-up in a hurry!
The O-Board Says…
A. EMOTM for 12min
ODD = 15 Wall Ball
EVEN = 45 second side plank, R
ODD2 = 15 DB snatch
EVEN2 = 45 second side plank,
4 rounds for time of:
*100m Walking Lunges
*Hold a Med Ball for the Lunges
posted: by Nicole