Monday 12/19

“Strength”

Deadlift
E2MOM x 4
6 @ 85% of 5RM

“Conditioning”

5mins of snatch technique before WOD

EMOM x 8
Min 1: 12 Burpees Over Bar
Min 2: 6 Hang Power Snatch (60% of 3RM)

 

Tuesday 12/20

“Strength”

E3MOM x 4 Sets
6/6 SA DB Press
6/6 Bulgarian Split Squat
*Hold two weights at side for split squat
*Do without weights for balance and form first

“Conditioning”

6 Rounds For Time
12 Wall Ball (20/14)
30 Double Unders

12:00 Cap

“Finisher”

3 Sets
10 Banded Tricep Extension
10 DB Curls (Not Alternating)
Rest 1:00

 

Wednesday 12/21

“Conditioning”

12 Days of Christmas
1 Clean & Jerk (155/105)
2 Pistols
3 Deadlifts (155/105)
4 Handstand Push-Ups
5 Burpee Pull-Ups
6 Box Jump Overs (24/20)
7 Kettlebell Swings (55/35)
8 Walking Lunges
9 Push-Ups
10 Double Unders
11 Toes to Bar
Row 1200m/ Bike 2500m

Partner or Solo

 

Thursday 12/22

“Conditioning”

4 Rounds – Each For Time
Go Every 5 mins
1600/1200m Bike

Then, Start New Clock Together

EMOM x 16
Min 1: :45 Plank from top of push-up
Min 2: :15 V-Up or Gymnastic Crucnch
Min 3: :45 Bottom of Squat Hold (no weight)
Min 4: :45 Cobra to Downward Dog

 

Friday 12/23

“Strength”

1 x [1PC + 1HPC + 1FS] 50%
1 x [1PC + 1HPC + 1FS] 60%
1 x [1PC + 1HPC + 1FS] 70%
3 x [2PC + 2HPC + 2FS] 80%

“Conditioning”

3 Rounds For Time
20 SA Alt. DB Snatch (50/35)
20 DB Front Squat (50/35)
2 Shuttle Runs (120ft)*
Rest 1:00

*down and back the length of the rig = 1

Silver: 35/25
Bronze: 20/15

 

Saturday 12/24

“Conditioning”

All For Time:
1000m Row
Rest 1:00
5 Rounds
250m Row Sprint
(:20 Rest between each)
Rest 3:00

*Complete twice through continuously

Scaled:
All For Time:
7500m Row
Rest 1:00
5 Rounds
150m Row Sprint
(:20 Rest between each)
Rest 3:00

*Complete twice through continuously

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Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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