WEEK of WOD's 12.2.19 - 12.7.19

MONDAY, DECEMBER 2nd

A.

6 min EMOM:

1 Power Snatch

2 Overhead Squat

-Immediately into...

6 min EMOM:

1 Power Clean

1 Hang Squat Clean

For both EMOMs, start light then work up to as heavy as possible.

B.

3 Rounds for Cals:

AMRAP 4:

30 Shuttle Runs (25 feet)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 2 Minutes Between Rounds.

Scale to: 15-20 SR, 15/10 Cals,

Goal: 1min+ on Rower to Work

*Coaches add in Thoracic Reachbacks, Open Books, Reach, Roll, Lifts, 90/90's, Glute Bridges in between early light sets

TUESDAY, DECEMBER 3rd

B.

In 15 minutes, work up to a heavy Push Jerk with following sets...

Push Jerk 3-3-2-2-1-1-1

*start around 50-60% and build

B.

27-21-15-9 reps for time:

Double KB or DB Deadlifts (70/50lbs)

Burpee Box Jump Overs 24/20”

Scale to: 21-15-9 reps, no 27's

Goal Time: < 15 minutes

C.

3 Rounds for Quality:

10 Strict Knees to Elbows

10 Single Leg Glute Bridges each

WEDNESDAY, DECEMBER 4th

A.

5 Rounds

400m Run (300m Air Runner)

100 Double Under (200 SU)

Power Snatch

*R1: 20@ 115lb/80lb R2: 15@ 135lb/95lb R3: 10@ 155lb/105lb R4: 15@ 135lb/95lb R5: 20@ 115lb/80lb

** 3 Min Rest between round

Goal Time: 5min per, 7min CAP

Scale to: 200m/ 50 DU(100SU)/ 15-10-5-10-15 reps

B.

4 rounds for Quality:

20 sec Plate OH Sit-ups

10 sec Rest

20 sec Plate Russian Twists

10 sec Rest

THURSDAY, DECEMBER 5th

A.

In 15 minutes, work up to a heavy set of...

Front Squat x 5

* start at 50-60% and build to heavy

B.

For time:

400 Meter Run/ 300m Ski/ 1/2 Mile Assault Bike

40 Walking Lunges with Kettlebell Farmer’s Carry (53/35lbs)

20 Toes to Bar

400 Meter Run/ 300m Ski/ 1/2 Mile Assault Bike

30 Walking Lunges with Kettlebell Farmer’s Carry

15 Toes to Bar

400 Meter Run/ 300m Ski/ 1/2 Mile Assault Bike

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Toes to Bar

Scale to: 200m Run, 150m Ski, 1/4 Mile Bike, WL no load, V-ups

Goal Time: < 15 minutes

FRIDAY, DECEMBER 6th

A.

With a partner, complete for time:

2,000m Row

200 Wall Ball (20lb/14lb)

2,000m Row

* split reps up any way you desire

Goal Time: <30 minutes

B.

2 Rounds for Quality, with 5min Recovery Cardio Ride/Run in between

10 Dragonflies

20 GHD Sit-ups

30 Tuck Ups

40 GHD Hip Extensions

30 Tuck Ups

20 GHD Sit-ups

10 Dragonflies

SATURDAY, DECEMBER 7th

A.

100 Push-Up

Start with and every time you break 10 Double DB Hang Squat Clean (50lb/35lb)

Goal Time: < 10 minutes

Scale to: 50-75 Push-ups

B.

3 Rounds for Time:

Sandbag Overhead Carry 1 Lap

DB Bear Crawl Down

Bear Crawl Back (No Load)

GHD Supine Hold x 30 sec