WOD
December 7 Class Program
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
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