Tuesday, 1/3/23
Strength
5×3 Overhead Squats @ 60% of 1 RM Snatch
*Rest 30 Seconds After Each Set
WOD
“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups
Monday, 1/2/23
Partner WOD
20 Minute AMRAP:
23 Calorie Machine
23 Deadlifts (135#/95#)
23 Lateral Burpees Over the Bar
*Partners Alternate Every Movement
Thursday, 12/29/22
Strength
1. 5×1 Snatch @60-75%
*Rest 1:30
2. 5×1 Clean and Jerk @60-75%
*Rest 1:30
WOD
10 Minute AMRAP:
1 Power Clean (135#/95#)
1 Bar Facing Burpee
*Continue to add 1 rep each round
Wednesday, 12/28/22
As Many Reps As Possible in 9 Minutes:
3:00 Max Bike Calories
Rest 3:00
3:00 Max Shuttle Sprints (25’)
Rest 3:00
3:00 Max Bike Calories
Accessory Work
10 Minute EMOM:
5 Strict Ring Pull Ups
Tuesday, 12/27/22
Strength
10 Minutes to Establish a Heavy Set of the Complex:
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean
WOD
10 Rounds:
7 Dumbbell Deadlifts
7 Dumbbell Front Squats
7 Dumbbell Shoulder to Overhead
*(50#/35#)
Friday, 12/23/22
WOD
“12 Days of Christmas”
1 Wall Walk
2 Squat Cleans
3 Muscle Ups
4 Bar Facing Burpees
5 Deadlifts
6 Handstand Push Ups
7 Toes to Bar
8 Wall Balls (20#/14#)
9 Box Jump Overs (24”/20”)
10 Back Rack Lunges
11 Chest to Bar Pull Ups
12 Thrusters
*(155#/105#)
Thursday, 12/22/22
Strength
10 Minutes:
Work Up to a Heavy Single Snatch Balance
Partner WOD
20 Rounds (10 Rounds Each) For Time:
200/175 Meter Row
*You Go – I Go
Wednesday, 12/21/22
Strength
5 Sets of the Complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
WOD
“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Up
15 Air Squats
Tuesday, 12/20/22
Strength
5 Sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
WOD
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit Ups
Monday, 12/19/22
WOD
8 Rounds:
15/12 Calorie Bike
10 Dumbbell Thrusters (50#/35#)
*20 Minute Time Cap
Accessory Work
10 Minute EMOM:
5 Strict Pull Ups