Strength Strict Press 75% X’s 5 Reps 85% X’s 3 Reps Work to a New Max WOD Every 3mins X’s 6 Sets 10 Shoulder to Overhead (115/75) 30m Farmer Carry 10 Pushups 30m Farmer Carry
2020 12 10
Oly EMOM x 5 3 Hang Power Snatch EMOM x 5 2 Hang Power Snatch EMOM x 5 3 Hang Power Clean EMOM x 5 2 Hang Power Clean WOD For Time 50-40-30-20-10 Double Unders Situps Russian Kettlebell Swings (53/35)
2020 12 09
Strength Deadlift Work to a New Max WOD 15min AMRAP 6-8-10-12-etc… Cal Bike/Row Front Rack Barbell Lunge (95/65)
2020 12 08
Strength 20mins to Complete 5 Push Press -Into- 5 Strict Pull-Ups (Weighted if Possible) WOD 4 Sets 3min AMRAP 4/4 Single Arm Devil Press 4 Pull-Ups 8 Box Jumps (24/20) -Rest 1min Between Rounds
2020 12 07
Strength Back Squat 75% X’s 5 Reps 85% X’s 3 Reps -Work to a New Max WOD Every 3mins X’s 6 Sets 12/9 Cal Bike 12 Toes-to-Bar 3 Squat Cleans
2020 12 06
Accessory Teams of 2 35min Running Clock 50 Cal Row 50 Handstand Pushup 50 Deadlifts (185/120) 50 Pull-Ups 50 Box Jump Overs (30/24) 50 Pull-Ups 50 Deadlifts (185/120) 50 Handstand Pushups 50 Cal Row -Immediately Into 25 Reps of Each
2020 12 04
Strength Strict Press 70% X’s 3 Reps 80% X’s 3 Reps 90% x Max Reps *Superset w/ 20 Russian Twists WOD For Time 40-30-20-10 Cal Bike/Row Push Press (75/55) Russian Kettlebell Swings (70/53)
2020 12 03
Accessory 5 Sets For Load & Run Times 5 Hang Power Cleans -Immediately Into- 5 Bench Press -Immediately Into- 400m Run -Rest 2mins- Extra Credit 3 Rounds 10-12 Dumbbell Skull Crushers 1min max Double Unders -Rest 90secs
2020 12 02
Strength Deadlift 70% X’s 3 Reps 80% X’s 3 Reps 90% X’s Max reps *Superset w/ 2-3 Weighted Chirrups or Max Chin Over Bar Hold WOD “Jackie” For Time 1k Row 50 Thrusters 45# 30 Pull-Ups
2020 12 01
Strength Back Squat 70% X’s 3 Reps 80% X’s 3 Reps 90% X’s Max Reps *Super Set a Tougher Plank Variation Than Last Week WOD 4 Rounds 3min AMRAP 20/15 Cal Bike 15 Wallballs Max Clean & Jerk (95/65) *Scale Up to Increase Load Every Round by 5-10# if Possible…
2020 11 29