WOD

December 7 Class Program

A1) Strict Supinated Pull-up
3×5 w/ added Weight
OR
5×5 no aded weight
A2) Strict Dip
3×5 w/ added weight
OR
5×5 no added weight
B) 3 Rounds for Time
50 Wallballs (alternating each rep, passing off the target)
30 Hang Power Cleans @135/95lbs (accumulate reps, switching every 5)
30 Cal Ski Erg/Row (accumulate any way)
C) 3 Sets @ Tough but sustainable Effort
1min Row
1min Rest
1min Burpees
1min Rest
1min Russian KB Swings
1min Rest
** one works one rests

December 6 Class Program

A) Split Jerk

5×3 @ moderate to challenging load

OR

15min of practice

 

B) Bench Press

10×5 @ Moderate to Challenging Load

Rest Exactly 1min Between sets

 

C) 20min @ 80%

20min Row/Ski Erg

**every 5min starting at 0:00 (0,5,10,15)

complete 10-15 Front Squats 135/95lb

**every 5min Starting @ 2:30 (2:30,7:30,12:30,17:30)

Complete 10-15 Push Press @135/95lbs

December 5 Class Program

A) Deadlift

Build to a Challenging Set of 4

 

B1) Barbell Back Rack Reverse Lunge

5×6/leg @ Challenging Weight

rest 1min

B2) DB Row

5×8/side @31X1

rest 1min

 

C) For Time

10 Alt Hang DB Snatches @ 50/35lbs

9 Burpee Box Jump Overs

20 Alt Hang DB Snatches

11 Burpee Box Jump Overs

30 Alt Hang DB Snatches

13 Burpee Box Jump Overs

40 Alt Hang DB Snatches

13 Burpee Box Jump Overs

30 Alt Hang DB Snatches

11 Burpee Box Jump Overs

20 Alt Hang DB Snatches

9 Burpee Box Jump Overs

10 Alt Hang DB Snatches

December 4 Class Program

A) 45-60min @ 75%/Moderate Effort

5 Mile Assault Bike

3000M Row

** Every 5min complete

20 No Push-up Burpees

20 Alt Step Ups @ 20 Inches

100ft Farmers Walk @ Moderate Load

 

**break up the 5 mile bike and row however you wish

December 3rd Class Program

A) Strict Press

5×8-10 @21X1

1-2min between sets

 

B) 12min EMOM

1st: 5-10 Strict Pronated Pull-ups

2nd: 6-10 Romanian Deadlifts @31X1

3rd: 20-30s Hollow Hold

 

C) 4 Sets @ 85-90%/ Tough but Sustainable Effort

20/15 Cal Assault Bike

12 Single Arm DB Push Press (Right Arm) @ 50/35lbs

20 Russian KB Swings @ 32/24kg

12 Single Arm DB Push Press (Left Arm) @ 50/35lbs

Rest 2min

December 2nd Class Program

A) Front Squat

Build to a Challenging Set of 2 @41×1

 

B) 6min EMOM

8-10 Dual KB Front Squats

 

C) 15min EMOM

1st: 20s AMRAP Push-ups

2nd: 20s AMRAP Supinated Bent Over Barbell Row

3rd: 30s Assault Bike @ 80%

 

D) 13min Time Cap/AMRAP

100 Double Unders

60 Cal Row

50 Toes to Bar

AMRAP Wallballs w/ Remaining Time

Get your 2 Week Trial now!

Our two-week trials are $40.00 for 2 weeks of unlimited classes.