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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