Thursday, 12/14/23
3 Rounds:
10 Back Squats (205#/145#)
100’ Wasking Lunge
10 Box Jumps (30”/24”)
Tuesday, 12/12/23
Strength
10 Minutes to Build Up to a Heavy Set of the Complex:
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean
WOD
5 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
15/12 Calorie Bike
*(50#/35#)’s
Monday, 12/11/23
Strength
10 Minutes to Build Up to a Heavy Set of the Complex:
1 Snatch Push Press + 1 Overhead Squat
WOD
5 Rounds:
12 Toes to Bars
10 Burpee Box Jump Overs (24”/20”)
12 Toes to Bars
*Go Every 4 Minutes
Friday, 12/8/23
WOD
For Time:
40 Wall Balls (20#/14#)
30 Pull Ups
30 Wall Balls (20#/14#)
20 Chest to Bar Pull Ups
20 Wall Balls (20#/14#)
10 Bar Muscle Ups
Thursday, 12/7/23
WOD
For Time:
1 Power Clean (185#/135#)
2 Box Jump Overs (30”/24”)
3 Power Cleans (185#/135#)
6 Box Jump Overs (30”/24”)
5 Power Cleans (185#/135#)
10 Box Jump Overs (30”/24”)
7 Power Cleans (185#/135#)
14 Box Jump Overs (30”/24”)
5 Power Cleans (185#/135#)
10 Box Jump Overs (30”/24”)
3 Power Cleans (185#/135#)
6 Box Jump Overs (30”/24”)
1 Power Clean (185#/135#)
2 Box Jump Overs (30”/24”)
Wednesday, 12/6/23
Strength
5 Sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
WOD
15 Minute AMRAP:
5 Toes to Bars
10 Overhead Squats (95#/65#)
50 Double Unders
10 Toes to Bars
10 Overhead Squats (95#/65#)
50 Double Unders
*Continue Adding 5 Toes to Bar Each Round
Tuesday, 12/5/23
WOD
5 Rounds:
15/12 Calorie Bike
12 Handstand Push Ups
50’ Dumbbell Walking Lunge (50#/35#)’s
Rest 1:1
Monday, 12/4/23
Strength
10 Minutes to Build to a Hevy Set of the Complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
WOD
3 Rounds:
5/4 Calorie Row
3 Shuttle Runs (50’)
10/8 Calorie Row
3 Shuttle Runs (50’)
15/12 Calorie Row
3 Shuttle Runs (50’)
*Go Every 5 Minutes
Friday, 12/1/23
Strength
5 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
WOD
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders