Friday, December 14th
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
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
Thursday Part A.)Build to a 1rm Deadlift(20min) Part B.)3rds 20 KBS (70/53) 20 DB Push Press(45/25) 20 KB SDLHP(70/53)
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)
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
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
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)
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
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
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
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