Monday 12/26

Open Gym from 7am-5pm, no classes

“Strength”

E2MOM x 5
5 Hang Power Snatch @ 70% 3 RM

“Conditioning”

12 AMRAP
8 Bar Facing Burpees
16 Sit-Ups
8 Bar Facing Burpees
32 Walking Lunges

 

Tuesday 12/27

“Strength”

Deadlift
E2MOM x 4
5 Reps @ 90% of 5RM
“Conditioning”

Open WOD 14.4
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle Ups

(14:00 Cap)

Open WOD 14.4 Scaled
50 Cal Row
50 Hanging Knee Raises
40 Wall Balls (12/10)
30 Cleans (95/65)
20 Pull-Ups

 

Wednesday 12/28

“Conditioning”

Partner WOD
300 DU Buy-In
Then
8 Rounds (Trade Rounds)
3 Wall Walks
15 Box Step-Overs (50/35# DB)
(*1 person always biking during the 8 rounds)
Then
300 DU Cash-Out

Silver: 200 DU Buy-In/Cash-Out (35/25#)
Bronze: 400 Single Unders Buy-In/Cash-Out

“Finisher”

3 Sets
6/6 SA Bent Over Row (3 second negative)
4/4 Box Touch Downs
1:00 Calf Stretch

 

Thursday 12/29

“Strength”

E2MOM x 4
6 Push-Jerks @ 80% of 3RM PP

“Conditioning”

20 AMRAP
6 Pull-Ups
8 Push-Press (75/55)
10 Sit-Ups
15/12 Cal Row

Silver: Asst. Pull-Up. 64/45
Bronze: Ring Row: 45/35

 

Friday 12/30

“Strength”

Every 2 mins for 4 sets
Sets 1-3:
5 Hang Power Cleans @ 85% of Complex
Set 4:
Max Rep HPC @ 85% of Complex
*Once bar is set down, the set is complete

“Conditioning”

3 Rounds For Time
21 Deadlift 135/95
15 Kettlebell Swings (55/35)
9 Handstand Push-Ups

Silver: 115/75, 35/26KB
Brone: 95/65, 26/15KB

HSPU Scale:
5 HSPU or 3 Negatives each round
Box HSPU
Hand-Release Push-Ups

 

Saturday 12/31

“Conditioning”

4 rounds for time of:
Bike, 1200 m
12 Back Squats, 55% 1RM (From Rig)
12 Box Jumps, 24/20 in
12 Ring Dips

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