Monday 12/13
“Strength”
E2MOM x 4
3 Bench Press @80%
“Conditioning”
4 Rounds
1:00 Max Calorie Row
Rest:30
1:00 Max Burpees
Rest:30
1:00 Max Box Jump Overs (24/20)
Rest:30
(18:00)
Rest 3:00
EMOMx6
Min 1: 10 Barbell Bicep Curls
Min 2: 10 Banded Tricep Extensions
Tuesday 12/14
“Strength”
E2MOM X 4
3 Deadlift @ 80%
*Not TNG
*Reset each rep
*Don’t drop from the top
“Conditioning”
Open 15.1
10min AMRAP
15 TTB
10 Deadlift (115/75)
5 Snatches (115/75)
Silver: (95/55)
Bronze: (45/35) or Cleans
Rest 3:00
3 sets
3 Reps 10 Second Pause Back Squat (30-40%)
5/5 Alternating Cossak Squats (weighted or non-weighted)
Wednesday 12/15
“Conditioning”
Partner WOD
Min 0-6
Max M Bike
Trade Every Minute
Min 6-12
Max Double Unders
Trade Every Minute
Min 12-18
Max Partner Wall Sit-Ups (20/14)
Min 18-24
Max 60 ft. Shuttle Runs
Trade Every 4 (or 2 Down And Backs)
Min 24-30
Forearm Plank
Trade Every 1:00
Thursday 12/16
“Strength”
E2MOM X 5
2 Power Clean + 2 Jerk
*Build in weight each set
“Conditioning”
20min AMRAP
2 Ring/Bar MU (4 C2B)(4 Ring Row)
4 HSPU (4 Box HSPU)(4 Seated Shoulder Press)
8 Kettlebell Swings (70/53)(53/44)(35/25)
Friday 12/17
“Strength”
E2MOM X 4
3 Front Squat @80%
“Conditioning”
7min AMRAP
3 Thrusters 75/55
3 Pull-Ups
*add 3 reps each round to each movement
Rest 5:00
7min AMRAP
10 Air Squats
10 V-Ups
Saturday 12/18
“Conditioning”
800 Meter Run
25 KB Suitcase Deadlift (choose weight)
25 Box Step-Ups, 24/20
600 Meter Run
20 KB Suitcase Deadlift
20 Box Step Ups, 24/20
400 Meter Run
15 KB Suitcase Deadlift
15 Step-Ups, 24/20
200 Meter Run
10 KB Suitcase Deadlift
10 Box Step-Ups, 24/20
