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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WODs 1/23

Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00

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WODs 1/16

Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal

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WODs 1/9

Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95)

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WODs 1/2

Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of

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WODs 12/26

Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM

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