Wednesday, December 30
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Tuesday, December 29
Skill - TGU - 3x8 Split (pick a weight that you can perform movement with good form) WOD - For Time 800m row 21 T2B 15 KBS 53/35 9 Squat cleans 135/95 800m run 9 Squat Cleans 15 KBS 21 T2B 100 DU Monday, December 28
Strength - Back Squat (add 10# & take 90% of 1RM) WU 5@65% 5@75% 5@85% WOD - 12 min AmRap Rx 10 C2BPU 15 Wall Balls 30/20# 20 GHDSU L2 10 Pull-ups 15 Wall Balls 20/14 20 MOD GHDSU L1 10 Banded Strict 15 Wall Balls 14/10 20 Sit-ups Wednesday, December 22
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD 5 Cleans x 3 Min EMOM @ 65% Add weight @ min 3 4 Cleans x 3 Min EMOM @ 75% Minute 7 add weight 3 Cleans x 3 Min EMOM @ 85% Minute 11 add weight 2 Cleans x 3 Min EMOM @95% ***% based on 1RM Tuesday, December 21
Skill - GOAT Work / Run 1 mile WOD 1 - 10 min AmRap Rx 5 HSPU 10 C2B Pull-ups 20 Pistols (alt) L2 5 HSPU (1 mat) 10 Pull-ups 20 Plate Pistols (alt) L1 5 HSPU 10 Strict Banded Pull-ups 20 Mod Pistols (alt) Rest 3 min WOD 2 - 10 min AmRap Rx 10 back squats 155/105 1 legless rope climb L2 10 back squats 125/75 1 rope climb L1 10 back squats 95/45 1 knotted rope climb or 3 pulls Monday, December 21
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD - Indy (complete 5 rounds in 12 minutes or the boulder** squishes you :) 5 Burpees 10 Box Jumps 24/20" 15 KBS 53/35# 20 Sit-ups **Boulder = 30 wall balls 20/14# Friday, December 18
Skill - Pistols Partner WOD - For Time 6 Rope Climbs (alt each climb) 400m run as a team 10 rounds of Cindy (alt each rd) 400m run as a team 6 rope climbs (alt each climb) Thursday, December 16
WOD - Running Clock 15 Front Squat 135/95 50 DU 12 Front Squat 50 DU 9 Front Squats 50 DU Rest 2 min 800m run Rest 2 min 21 Power Snatch 95/65 10 Burpee 15 Power Snatch 10 Burpee 9 Power Snatch 10 Burpee Wednesday, December 16
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD - 4RFT 8 T2B 16 HRPU 24 KBS 53/35 200m row Tuesday, December 15
Skill - Paralette Pass Thru's (3x10) WOD - 15 min ladder 1.2.3.4.5.6......increase 1 rep each round Rx 1 DL 155/105 1 HPC 1 Jerk L2 -125/75 L1 - 95/45 Rest 5 Min WOD 2 - 3RFT 25 Box Jumps 24/20" 100m run |
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