December 2018

Thursday, 12/13/18

Partner WOD

10 Rounds:
15/12 Calorie Row
100′ Box Push
*Alternate each round

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Wednesday, 12/12/18

WOD

50’ Handstand Walk
21 Hang Power Cleans (135#/95#)
50’ Handstand Walk
15 Hang Power Cleans (135#/95#)
50’ Handstand Walk
9 Hang Power Cleans (135#/95#)
50’ Handstand Walk

Core Strength

3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute

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Tuesday, 12/11/18

WOD

3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups

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Monday, 12/10/18

Strength

5×3 Front Squats

WOD

4 Rounds:
30 Wall Balls (20#/14#)
20 Dumbbell Snatch (50#/35#)

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Friday, 12/7/18

Strength

3×10 Alternating Reverse Lunges

WOD

For Time:
25 Dumbbell Thrusters (50#/35#)
25 Pull Ups
50/40 Calorie Bike
25 Pull Ups
25 Dumbbell Thrusters (50#/35#)

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Thursday, 12/6/18

WOD

Snatch Complex
10 Sets (1 Every 2 Minutes):
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Build in weight each set

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Wednesday, 12/5/18

Accessory Work

Turkish Get Ups
3×4 (Each Arm)

WOD

10 Minute AMRAP:
5 Handstand Push Ups
5 Deadlifts (155#/105#)
5 Toes to Bar
*Add 5 reps every round

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Tuesday, 12/4/18

Strength

20 Rep Max Back Squat

WOD

For Time:
2k Row

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Monday, 12/3/18

WOD

2 Rounds:
50 Double Unders
25 Hang Power Cleans (95#/65#)
50 Double Unders
25 Push Press (95#/65#)
50 Double Unders
25 Burpees

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