Friday, 12/13/19

WOD

3 Rounds:
500m Row
12 Back Squats (165#/115#)
3 Rope Climbs

Thursday, 12/12/19

WOD

3 Minute EMOM:
5 Deadlifts

Rest 1 Minute

3 Minute EMOM:
4 Deadlifts

Rest 1 Minute

3 Minute EMOM:
3 Deadlifts

Rest 1 Minute

3 Minute EMOM:
2 Deadlifts

Rest 1 Minute

3 Minute EMOM:
1 Deadlift

Wednesday, 12/11/19

WOD

5 Rounds:
100’ Walking Lunge (50#/35#)
20 Burpees to Bar

Core Stability

3xMax Effort L Sit Hold

Tuesday, 12/10/19

WOD

For Time:
50/40 Calorie Bike
25 Power Snatch (95#/65#)
50 Pull Ups
25 Power Snatch (95#/65#)
50/40 Calorie Bike

Monday, 12/9/19

Strength

3×8 Front Squat

WOD

10 Minute AMRAP:
10 Wall Balls (30#/20#)
2 Toes to Bar
*Add 2 Toes to Bar Every Round

Friday, 12/6/19

Strength

6 Minute EMOM:
1 Power Clean+1 Hang Squat Clean+1 Jerk

WOD

“The Chief”
5 Rounds:
3 Minute AMRAP:
3 Power Cleans (135#/95)
6 Push Ups
9 Air Squats
*Rest 1 Minute

Thursday, 12/5/19

Partner WOD

18 Minute AMRAP:
2k Bike
200’ Box Push
*Partner kettlebell farmers hold while other partner is working (53#/35#)

Wednesday, 12/4/19

WOD

For Time:
30-20-10
Overhead Squats (75#/55#)
Bar Facing Burpees

Gymnastics Strength

3×15 Strict Ring Dips
*Rest 1 minute between sets

Tuesday, 12/3/19

WOD

For Time:
20 Deadlift (315#/215#)
2k Row
20 Deadlift (315#/215#)

Core Strength

2×30 GHD Sit Ups

Monday, 12/2/19

Strength

3×2 Back Squats

WOD

12 Minute AMRAP:
20 Single Arm DB Thrusters (50#/35#)
40 Double Unders
20 Chest to Bar Pull Ups
40 Double Unders