Friday, 12/16/22
WOD
5 Rounds:
15 Shoulder to Overhead (95#/65#)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95#/65#)
Thursday, 12/15/22
Strength
10×1 Clean and Jerks
*Rest 1:30 Between Sets
Partner WOD
50-40-30-20-10
Box Jump Overs (24”/20”)
*30/24 Calorie Row After Each Round
Wednesday, 12/14/22
WOD
12 Minute AMRAP:
4 Bar Muscle Ups
10 Shuttle Sprints (25’)
Accessory Work
4×20 Alternating Dumbbell Bench Press
Tuesday 12/13/22
Strength
12 Minutes to Build Up to a Heavy Set of the Complex:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
WOD
4 Rounds, Every 2:30 For Max Reps:
20 Dumbbell Box Step Ups (35#/20#)(20”)
Max Strict Handstand Push Ups
*Rest 1:00
Friday, 12/9/22
Strength
10 Minutes to Build Up to a 1 Rep Max Thruster
WOD
21-18-15-12-9
Calorie Bike
Thrusters (75#/55#)
*16-14-12-10-8 Female Calories
Thursday, 12/8/22
WOD
Every 3:00 For 6 Rounds:
15/12 Calorie Ski Erg
15 Box Jump Overs (24”/20”)
Accessory Work
10 Minute EMOM:
5 Ring Rows
*Feet Elevated
Wednesday, 12/7/22
Strength
5 Sets of the Complex:
3 Snatch Grip Deadlifts + 2 Power Snatches
WOD
For Time:
1,000/900 Meter Row
75 Wall Balls (20#/14#)
25 Burpee Pull Ups
Tuesday, 12/6/22
Strength
12 Minutes to Work Up to a Heavy Set:
2 Front Squats + 1 Push Press + 1 Push Jerk
WOD
4 Rounds:
24 Deadlifts
18 Power Cleans
12 Shoulder to Overhead
*(95#/65#)
Monday, 12/5/22
WOD
6 Rounds:
12 Shuttle Runs (25’)
15 Toes to Bar
Rest 5 Minutes
6 Rounds:
60 Double Unders
20 Push Ups
Friday, 12/2/22
WOD
2 Rounds:
50 Ab Mat Sit Ups
50 Toes to Bar
*Rest 5 Minutes Between Rounds
Accessory Work
3 Rounds For Quality:
50’ Sled Push
10 Bulgarian Split Squats (Each Leg)