WOD
Dec 14th Class Program
Barbell Back Rack Reverse Lunge
3 Sets x 10 reps/side
Rest as needed
Glute Ham Raise
3 Sets x 10 reps @ controlled tempo
Rest as needed
*Use Assistance to perform or modify with Barbell Good Mornings
Reverse Sled Pull
3 Sets x 100ft @ Challenging but weight that isn’t making you stop every 10-20ft.
Rest as needed
+
16 min EMOM
1st min: 12-15 Wall Balls
2nd min: 10-12 Cals on AirBike
3rd min: 8-12 Hang Snatch @ 75lbs/55lbs
4th min: 30-50 DU’s
+
10 min EMOM
1st min: 30s Suitcase Carry on Right + 30s Plankhold
2nd min: 30s Suitcase Carry on Left + 30s Plankhold
Dec 13th Class Program
Strict Pull-up
Weighted Pull-up x 5 reps x 3 sets
immediately into AMRAP 30s of Strict Pull-ups @ BW
*Sub Strict Pullups into Ring rows, or whatever is appropriate for each athlete.
Rest as needed
Floor Press
Challenging 5 rep Floor Press x 3 sets
Immediately into AMRAP Pushups for 30s
Rest as needed
+
Bent Over DB Row
3 Sets x 10 reps/side @20X0
Rest 1-2 mins
Half Kneeling Single Arm Press
3 Sets x 10 reps/side @20X0
Rest 1-2 mins
+
4 Sets @ Sustainable Effort
2 min Rowing @ Moderate Effort
Then @ High Effort
10 KB Push Press on Right @ 24/16
10 KB Push Press on Left @ 24/16
10 T2B
Rest 2 mins
Dec 12th Class Program
20 min AMRAP @ Challenging pace
2k Row
100 Burpees
AMRAP DU’s in Remaining
+
20 min AMRAP @ Sustainable Effort
20 Cals on AirBike
20 Alt Step Ups
20 Pushups (Sub reps that are appropriate for each athlete)
20 Shuttle Sprints x 50ft
Dec 11th Class Program
Front Squat
Waveloading:
6/4/2- Moderate Load
6/4/2 – Build by 5-10lbs per set
@40X0
+
Front Rack Split Squat
4 Sets x 6-8 reps/side @20X0
Rest 1-2 mins
Barbell Hip Thrust
4 Sets x 6-8 reps @30X0
Rest 1-2 mins
+
5 Rounds for time:
10 Deadlifts @ 225/135
2 Rope Climbs
+
9 min EMOM
1st min: 30s Side Plank on Right
2nd min: 30s Side Plank on Left
3rd min: 30s Mountain Climbers
Dec 10th Class Program
Push Press
Cluster 1.1 x 5 sets
+
15 min EMOM
5 mins: 30s Strict Pull-ups
5 mins: 30s Dips
5 mins: 30s Hollow Rocks
+
10 min AMRAP @ Moderate Effort
10-10-10-10-10….
Cals on Rower
3-6-9-12-15-18…
T2B
Box Jumps w step down @ 24/20
+
GHD Back Extension
3 Sets x 12-15 reps @10X1
Suitcase Carry
3 Sets x 100ft/side
Powell Raise from side plank
3 Sets x 10 reps/side @20X0
Dec 8th Class Program
12 min EMOM – Teams of 2
1st min: 20-30 Wall Balls Total
2nd min: 15-20 Cals on AirBike Total
3rd min: 20-30 Alt DB Lunges @ Tough Weight Total
+
30 min AMRAP – Teams of 2
20 Cal Row
15 KBS @ 32/24
10 Box Jumps
5 T2B
*Alternate rounds – 1 complete full round while other rest
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