Tuesday Dec. 16th

Strength
Bench
Find 1RM

WOD
12-9-6-3
HSPU’s
T2B
KB OH Squat (45/25)
(alternating)

Cashout
800m sprint for time

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Motivational Monday Dec. 15th

Strength
Find 1RM on Clean (full squat clean)/ OHS

WOD 4RFT
6 sprints (20m)
5 Hang clusters (135/95)
10 DL (135/95)
15 Ring Rows

15:00min cut off

Cashout
50 Bicep curls FT

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Functional Friday Dec. 12th

Strength
Back squat (pause 2 sec. At bottom)
3-3-3-3-3

Go as heavy as possible, start light

WOD
13:00min AMRAP
Ascending ladder by 1, starting at 3.
3 S2OH (135/95)
3 Pull-ups
3 Slam Balls

Cashout
500m row for time

Thursday Dec. 11th

Strength
Deadlift
2×5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
30 Walking Lunges (45/25)
25 WBSU’s (20/14)
20 Back extensions
400m run
25 Walking Lunges
20 WBSU’s
15 Back extensions
200m run
20 Walking Lunges
15 WBSU
10 Back Extensions
100m run

Cashout- 2:00min max T2B

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Weightlifting Wednesday Dec. 10th

Strength
Find 3RM Push Press
Find 2RM Push Jerk
Find 1RM Split Jerk

Weightlifting
Snatch Grip DL 3-3-3-3-3
Snatch Grip High Pull 2-2-2-2-2
Snatch Grip behind neck press 2-2-2-2-2

WOD 6RFT
7 Power Snatches (115/75)
8 Burpee Tuck Jumps
40 DU’s
15:00min cut off

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Terrific Tuesday Dec. 9th

Strength
Cleans
2×5 touch and go cleans-warmup
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
AMRAP 6:00min
7 C2B
8 Back Squats (135/95)

Rest 2:00min

AMRAP 6:00min
10 Ring Rows
100m MB run

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Motivational Monday Dec. 8th

Strength
EMOM 8:00min
3 OHS- pick heaviest weight possible w/out failure

WOD
“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points for score.

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Functional Friday Dec. 5th

Skill
Snatch Progressions

WOD
50 Slam balls
3 Front Squats (185/95)
40 KBS
3 Front Squats
30 T2B
3 Front Squats
20 WB
3 Front Squats
10 Burpees
3 Front Squats
2 Rope Climbs
100m farmers carry (65/35)

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