Friday 12-20-19
WOD
30 min AMRAP
9 Power Snatches (95/65)
12 OHS (95/65)
7 Pull-ups
1 Rope Climb
100m sand bag run
Rest 1min
Thursday 12-19-19
Strength
Back Squat
10-5-3-3-5-10
WOD
For Time
10 Burpees
20 T2B
40 Sit-ups
60 Russian KBS (62/35)
40 Sit-ups
20 T2B
10 Burpees
12-18-19
Strength
DL
5-3-1-1-1…
Establish 1RM
20min
WOD
18-15-12-9-6
Hang Power cleans
Push Jerks
(135/95)
Tuesday 12-17-19
Skill
Pull-ups
(Weighted)
5-5-5-5-5
WOD
“Jacob Morris”
50 WB
40 Cal row
30 DB snatches
20 box Jumps overs
15 Bar MU’s
Cashout– bicep curls
Monday 12-16-19
Strength
Hang Squat Snatch
2-2-2-2-2
Complete at least 5 working sets
WOD
5min AMRAP
7 FS (115/75)
3 Wall walks
25 DU’s
Rest 2min
5min AMRAP
7 FS (135/85)
3 Wall Walks
25 DU’s
Rest 2min
5min AMRAP
7 FS (165/105)
3 Wall walks
25 DU’s
Friday 12-13-19
Warm up
Agility Drills
WOD
10 RFT
5 Bench Press (185/105)
10 Ring Rows
200m run
Thursday 12-12-19
Strength
Clean Complex
1 Squat Clean + 2 Front Squats + 1 hang squat clean
WOD
14min AMRAP
16 DB OH walking lunges (50/35)
10 T2b
1 Sled push
Cashout– 25 GHD Sit-ups
Wednesday 12-11-19
Strength
10:00 min EMOM
2 DL @ 85% of 1RM
WOD
10-9-8-7-6-5-4-3-2-1
Push Jerk (155/105)
Box Jump (30/24)
DU x 5 (50-45-40…etc)
Tuesday 12-10-19
Partner “Angie” plus 1mile
With a partner, for Time
100 Pull-ups
400m run
100 Push-ups
400m run
100 sit-ups
400m run
100 air squats
400nm run
*all 100 reps will be broken up amongst partners. Once completed, the runs must be done together.
Monday 12-9-19
Strength
OHS
3-3-3-3-3
WOD
3RFT
20 WB (20/14)
5 Clean and Jerks (205/125)
15 Burpees
1 min rest
