Monday 12/13
“Strength”
E2MOM X 5
4 Deadlift @ 75%
*Not TNG
*Reset each rep
*Don’t drop from the top
“Conditioning”
8min AMRAP
15 WallBalls (20/14)
10 Deadlift (155/115)
Rest 3:00
EMOM x 10
Min 1: 6-10 TTB
Min 2: 6-10 Thruster (95/65)
(22:00)
*Shoot for unbroken sets
Silver: 14/10 WB, 135/95DL, 75/55T
Bronze: 10/8 WB, 95/65DL, 55/45T, HKR
Tuesday 12/14
“Strength”
E2MOM x 5
4 Bench Press @75%
“Conditioning”
4 sets
2:00 Max Meter Row
2:00 Rest
4 Sets
1:00 Max Double Unders
1:00 Rest
4 sets
:30 Bike Calorie (Sprint)
:30 Rest
*Use the rest at the end of the 4th set as the transition.
(27:30)
Wednesday 12/15
“Conditioning”
Partner WOD
Trade Rounds
5min AMRAP
5 Box Jumps (24/20″)
10 Kettlebell Swings (53/35)
Rest 2:00
5min AMRAP
5 Bar Facing Burpees
10 Push-Press (75/55)
Rest 2:00
5min AMRAP
5 Box Jumps (24/20″)
10 Kettlebell Swings (53/35)
Rest 2:00
5min AMRAP
5 Bar Facing Burpees
10 Push-Press (75/55)
Rest 5:00
In 8:00
Max Meter Bike
Trade Every 2:00
Thursday 12/16
“Strength”
E2MOM X 5
4 Front Squat @75%
“Conditioning”
27-21-15-9
Pull-Ups
Goblet Squat (53/35)
Silver: Assisted Pull-Ups (44/26)
Bronze: Ring Rows (26/15)
Friday 12/17
“Strength”
E2MOM X 5
1 Power Clean + 2 Hang Power Clean + 1 Jerk
*Build in weight each set
“Conditioning”
The Ghost
6 Rounds
Min 1: Row Calorie
Min 2: Burpee
Min 3: Double Under
Min 4: Rest
Saturday 12/18
“Conditioning”
Loredo
6 Rounds For Time
24 Push-Ups
24 Air Squats
24 Walking Lunges
400m Run
