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FIFTH WHEEL WEDNESDAY

12/29/2020

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Wednesday 12.30.20

​WOD "Fifth Wheel"5 Min AmRap
7 Rounds of "The Chief" (115 / 85 lb
Max Cal Bike/Row

5 Min Rest

5 Min AmRap
6 Rounds of "The Chief" (135 / 95 lb)
Max Cal Bike/Row

Rest 5 Min

5 Min AmRap
5 Rounds of "The Chief" (185 / 135 lb)
Max Cal Bike/Row

-1 Rd of "The Chief"-
3 Power Cleans
6 Pushups
9 Air Squats

***must do both machines at least one time

Body Armor
3rds
25 GHDSU
25 GHD Back EXT
25 Hollow Rock
Rest 2 Min
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HOMEWARD BOUND TUESDAY

12/28/2020

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Tuesday 12.29.20

WOD"Homeward Bound"
20 Min AmRap
20 Burpee Box Jump Overs (24"/20")
40/30 Calorie Row
80 Double-Unders​

Skill
HSPU Conditioning
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FROM THE TOP MONDAY

12/27/2020

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Monday 12.28.20

Strength Box Squat
7 Sets of 2

**Set box to just below parallel.
**Deadstop on box for 1s.
(% off 1RM Back Squat)
Sets 1+2 - 60%
Sets 3+4 - 65%
Sets 5+6+7 - 70%

WOD
"From the Top"
1 RFT
25 Power Snatches
25 Overhead Squats
25 Squat Snatches

**EMOM - 5 TTB
**Barbell - 95/65#
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7TH GRADE WEDNESDAY

12/22/2020

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Wednesday 12.23.20

WOD"7th Grade"
7 RFT
45 Double-Unders
30 Air Squats
15/12 Calorie Row

Skill Conditioning
On the 2:00 x 5 Rds
20 GHD Sit-Ups
Time Remaining: Max Distance Handstand Walk
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LAYOVER TUESDAY

12/21/2020

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Tuesday 12.22.20

WOD "Layover"
5 Rounds:
15/10 Calorie Erg Bike
10 CTB Pull-Ups

Directly into...

5 Rounds:
10 Power Cleans
10 Push Jerks
**Barbell - 95 / 65 lb

**Threshold Conditioning**
EMOM x 6 Rds
:20s Bike
:40s Rest



Rest 2:00


EMOM x 4 Rounds:
:30s Bike
:30s Rest



Rest 2:00


EMOM x 2 Rounds:
:40s Bike
:20s Rest
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ISA-BALL MONDAY

12/20/2020

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Monday 12.21.20

Strength
Stamina Squats
WU
EMOM x 14 (7 Rds)
Min 1 - 1 Front Squat
Min 2 - 2 Back Squats

WOD - “Isa-Ball”
12 Min AmRap
3 Power Snatches (115 / 85 lb)
15 Wallballs (20/14)
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HOT & BOTHERED FRIDAY

12/17/2020

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WOD
"Hot & Bothered"
15 Min AmRap
40 Single DB Hang Clean and Jerks
30 Box Jumps
20 HSPU
10 Deadlifts
*Dumbbell - 50 / 35 lb
*Box - 24"/20"
*Deadlift - 275 / 185 lb​

On the 20:00... Deadlift
On the Minute x 6
2-2-2-1-1-1 Deadlift

(1 min transition)

On the 27:00... Handstand Walk
3 Min AmRap
Handstand Walk for Max Total Meters
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ACTIVE RECOVERY THURSDAY

12/16/2020

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Thursday 12.17.20

​Active Recovery
​
5k Row
...Every 5 Minutes stop and perform the following
15 Air Squats
10 Walking Lunges
5 Burpees

*Post WOD Mobility*

or

**Open Gym**

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DOUBLE CHECK WEDNESDAY

12/15/2020

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Wednesday 12.16.20

WOD "Double Check"
On the 4:00 x 4 Rds
50 Double-Unders
20/15 Calorie Row
10 Front Squats (135/95)

Strength
*Barbell Cycling*
5 x 5 Squat Snatch
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BLACK & BLUER TUESDAY

12/14/2020

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Tuesday 12.15.20

Strength WU
Power Clean Technique
E2MOM x 5 Sets:
3 Low-HPC
*Set 1 - 60%
*Set 2 - 65%
*Set 3+4+5 - 70%
(% based off 1RM C&J)

WOD
"Black and Bluer"
5 RFT
10 Power Cleans (135 / 95 lb)
10 Bar-Facing Burpees
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