Monday 12/27
“Strength”
Every :90 x 8
1 Power Snatch + 1 OHS
Build in weight
“Conditioning”
16min EMOM
Min 1: 5-8 RMU or BMU
Min 2: 15 Goblet Squats (70/53)
Min 3: 15/12 Cal Bike
Min 4: Rest
Silver: Ast. MU/Jumping Box MU
Bronze: Seated PU/ (10/8) Cal Bike
Tuesday 12/28
“Strength”
E2MOMx3
2 Deadlift @ 90%
*Spend 10 minutes warming up to 90%
“Conditioning”
E3MOM For 15:00
20 Russian KBS (70/53)
25ft. Handstand Walk
Silver: (53/44), 1-2 Wall Walks
Bronze: (35/25), 25/25 Alt. Plank Shoulder Taps
Wednesday 12/29
“Conditioning”
Partner Wod – Trade Rounds
8min AMRAP
5 Chest To Bar
10 Box Jumps (24./20)
Rest 3:00
8min AMRAP
8 TTB
10 Burpee Box Jump Overs (24/20)
Rest 3:00
8min AMRAP
10 Ring Rows
10 Box Step-Overs (24/20)
Thursday 12/30
“Strength”
E2MOM x 3
2 Bench Press @ 90%
*Spend 10 minutes warming up to 90%
“Conditioning”
Consecutive Tabatas
Push-Ups
Suitcase Alt. Reverse Lunges (35/25lb)
Sit-Ups
*Complete one full tabata
before moving to the next movement.
*Tabata = 8x:20on/:10off
Friday 12/31
“Conditioning”
27-21-15-9
Row Calorie
Thruster (95/65)
“Strength” (Post WOD)
Every :90×6
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Build in weight
Saturday 1/1
“Conditioning”
Teams of 2 trade as needed
For Time: – Cap 40min
120ft Overhead PLate Lunge
110 DU
100 situps
90 Cal Row
8rds cindy
70 DU
60 burpees
50 cal bike
4rds cindy
30 KBS
200m run
1 forward roll
HAPPY NEW YEAR!
