WOD

Dec 27th Class Program

8 Sets:

30s Rowing

30s rest

30s Burpees no jump

30s rest

30s Walking Lunges

30s rest

30s AirBIke

30s rest

30s KBS @ 24/16

30s rest

+

4 Sets for Quality:

100ft/side suitcase Carry

12-15 ABmat Situps

12-15 Back Extensions

Dec 22nd Class Program

Build to tough 3 rep TNG Hang Power Snatch every 2 mins – 5 Sets

+

4-6 reps/side x 4 sets – FR Split Squats

Single Leg / SA DB Deadlift – 6-8 reps/side @21X1 x 4 sets

+

21-15-9:

Hang Clean @ 115/75

Bar facing burpees

50-50-50

DU’s

Dec 21st Class Program

Strict Press Cluster 1.1 x 5 sets – Rest 1 min

Muscle Up Cluster (Any viariation) 1.1 x 5 sets – Rest 1 min

+

10 min EMOM:

1st min: 10 DB Rows on Right + 5 T2B

2nd min: 10 DB Rows on Left + 5 T2B

+

5 Sets:

1 min Row @ moderate effort (Try to keep same pace throughout)

10 Kipping HSPU (Or any variation that challenges client.)

Back on Bike immediately

Dec 20th Class Program

2 Rounds:

2:30 min AirBIke

10 Burpees

2:30 min Rowing

10 Burpees

2:30 min SkiErg or Running

10 Burpees

+

5 Sets:

30s Lunges

30s rest

30s Rowing

30s rest

30s KBS @ 24/16

30s Rest

30s AirBIke

30s rest

30s Plankhold

30s rest

Dec 19th Class Program

Front Squat EMOM:

2 reps @ 78%+ @31X1 x 7 mins

+

Power Clean

1 rep every 30s x 15 sets

Start @ 65-70%, add slightly if needed but do not go above 80%

+

20 min EMOM:

1st min: 10-15 Wall Balls

2nd min: 100ft Famers Walk @ tough weight

3rd min: 8-12 Hang Power Snatch @ 95/65

4th min: 8-12 Box Jumps with Step down @ 24/20

Dec 18th Class Program

Bench Press – Build to tough 6 reps

+

3 Sets:

8-10 Pendlay Rows + 6-8 Strict Pullups + 10-12 Ring Rows

1-2 mins (Rest 10-12s b/t stations)

+

For time:

15 DB Push Press @ 45/25

25ft OH DB Carry @ 45/25

12 DB Push Press @ 45/25

25ft OH carry

9 DB Push Press

25ft OH carry

6 DB Push Press

25ft OH Carry

3 DB Push Press

25ft OH Carry

(If class size allows, use axle bars or offer anyone to try it @ 135/95 or appropriate weight.)

+

5 Sets:

1 min Row @ moderate effort (Try to keep same pace throughout)

10 Kipping Pullups (Or any variation that challenges client.)

Back on Bike immediately

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