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Friday, December 14th

tm2

Friday Part A.) 16min E2MOM(build)(8sets)               2 Squat Cleans(can be dropped in between reps but must be completed in the 2 min)                Part B.)Thrusters(115/75)               C2B              10-9-8-7-6-5-4-3-2-1              1-2-3-4-5-6-7-8-9-10

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Wednesday, December 12

tm2

Wednesday Part A.) 5rds NFT                8 Bulgarian Split Squats(each leg)(DBs45/25)               8 Strict HSPU’s(scale to Kipping)               12 CAL Ski erg Part B.) 21-15-9              OHS(135/95)              Burpee Box Jumps(30/24)

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Tuesday, December 11th

tm2

Tuesday Part A.) 3rds for quality               1:00 HS Hold                :30 L-sit(paralettes)                12 Strict Chin-ups Part B.)Run 1 mile              60 Pull-ups              2000m Roe

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Monday, December 10th

tm2

Monday Part A.)16 min e2mom(8sets/build)              Misfit Clean complex x2              (Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk) do the entire complex 2 times then you can put your bar down, if you put it down beforet hat it is too heavy Part B.)15 rds              1 Clean and Jerk(@85%)              10 Wallballs

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Sunday, December 9th

tm2

Sunday Part A.) Back Squat(build)               10-10-10-10 Part B.) Partner WOD               20 min AMRAP               60 Partner Wallballs (30/20)               200m Burden Run(together, but only one med ball 30/20)               40 Synchronized Burpees               200m Sandbag Carry(100/80)               80 Med ball Partner Sit ups(30/20)               400m Run (together)

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Saturday, December 8th

tm2

Saturday Part A.) 4rds NFT               12/8 AB Cal(fast)               5-5-5 close/reg/wide grip Bench Part B.)16min emom(score is completed reps in allotted time)(each rd has 65 total reps possible, highest total score being 260)              1. 7 Thrusters(95/65) and 7 burpees over the bar              2. 7 Hspu’s and 30 DU’s               3. 7 Clean and Jerks(95/65) and 7 T2B              4. Rest

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Friday, December 7th

tm2

Friday Part A.) Hang Squat Snatch              3-3-3-3-3-3 Part B.)6min AMRAP              10 Power Snatches (95/65)              10 Pull ups              Rest 2min then... Part C.)6min AMRAP              10 Power Snatches(135/95)              8 Bar Muscle ups

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Thursday, December 6th

tm2

Thursday Part A.)12 min EMOM              1. 20sec L-sit              2. 6 Strict Pull ups(weighted if possible) Part B.)Cash in: Row 1000m              4rds               10 T2B              20 Wallballs (20/14)              Cash out: 500m Row

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Wednesday, Nov 5th

tm2

Wednesday Part A.) Max Bench 3 sets(must get at least 15reps or the set must be repeated, and choose weight accordingly)               100ft Rope Pulls(for weight and quality)               https://youtu.be/0eq9YkdCxTI Part B.)3rds              10 Power Cleans(135/95)              10 Front Squats              10 S2OH              Run 200m

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