4 Rounds Active Hang 30 Side Plank 30 ES Banded Goodmornings MB Thrusters Broad Jumps
Strength
Heavy Deadlift - 30 minutes Heavy 3 rep Max
WOD
Workout Format
12 minute AMRAP 1 k Row 45 Thrusters (45/35) 30 Burpee Pull Ups (or to target) 30 second V Sit (or deadbug)
Strength
Monday, December 13th, 2021
General Warm-Up
Double Under Practice Banded Good Morning BandedBent Over Row MB Thruster Up Downs 4 Rounds Then Active Hang 30 seconds Mountain Climbers x 30
Strength
Supported Bent Over Row Single Arm with Bench 4 x 8 working set Super Set Goodmorning Stance SA Banded Pull 4x10
WOD
Workout Format
12 min AMRAP 5 cal Sprint 9 Wall Balls (20/14) 21 Double Unders (1 minute DU practice) 9 Pull Ups (or Ring Rows)
Strength
Friday, December 10th, 2021
General Warm-Up
3 Rounds 5 Bootstrappers 7 Romanian Deadlifts 10 V Crunch :30 second DU Practice
Strength
Sumo Deadlifts 7-5-3-7-5-3
WOD
Workout Format
THE INFERNO For Time 100 Double Unders 35 Air Squats 30 Deadlifts (165/115) 75 Double Unders 35 Air Squats 20 Deadlifts (185/135) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)
Strength
Thursday, December 9th, 2021
General Warm-Up
2 sets 8 PVC Pass Through + Lunge 8 Push Up to Pike 8 Cat Cow 8 Deadbugs 8 Side Plank Hip Abductions 8 Bird Dog Into 2 Sets 8 PVC OHS 8 Up Down 8 Bent Rows
Strength
Overhead Squats for Load 4 sets of 5 Tempo 3111 Rolling Clock 2:30
WOD
Workout Format
3 Rounds for Time 20 Alternating DB Hang Snatch (50/35) 15 Pull Ups 20 Alternating DB OH Lunges *Switch Hand after 10 reps Lunges Alternate legs each rep *Sprint*
Strength
Wednesday, December 8th, 2021
General Warm-Up
30 Single Skips 10 DB/Plate Bent Over T,Y,I 10 Slam Ball Deadlift 10 Single + Single+ High Jump 20 DB/Plate Alt Front Raise + Lateral Raise 10 Slam Ball OH Press 10 Single +Single+ Double 10 BB Elbow Punches 10 BB OH Press 10 SlamBall G2OH :30 DU Practice
Strength
Push Press + Push Jerk 4 x 2/2 Rolling Clock 2:30
WOD
Workout Format
50 Double Unders 27 Shoulder to OH (65/45) 15 Slam Balls Rest 1 minute 50 Double Unders 21 Shoulder to Overhead (95/65) 15 Slam Balls Rest 1 minute 50 Double Unders 18 Shoulder to Overhead (115/75) 15 Slam Balls
Strength
Tuesday, December 7th, 2021
Strength
Squats with Pause 6 sets of HEAVY 3 Rolling 2:30
WOD
Workout Format
50 Cals 10 One Arm KBS (50/35) 10 Burpee Box Jump Over 40 Cals 20 One Arm KBS 10 Burpee Box Jumps Over 30 Cals 30 One Arm KBS 10 Burpee Box Jumps Overs 20 Cals 40 One Arm KBS 10 Burpee Box Jump Over 10 Cals 50 One Arm KBS 10 Burpee Box Jump Overs
Strength
Monday, December 6th, 2021
General Warm-Up
3 Sets 5 Inch Worm + Push Ups 5 Up Downs :30 MB Forearm hold Then 2 Sets 10 Med Ball Thrusters 10 MB Squat + Press Outs
Strength
EMOM 20 Minutes ODD: 5 Bench Press (65% of 1RM) EVEN: 8 Hand Release Push Ups
WOD
Workout Format
Partner WOD 20:00 EMOM 5 thrusters (95/65) 5 burpees **while other partner hangs from Pull Up bar ***Partners alternate every Minute
Strength
Friday, December 3rd, 2021
Strength
Deadlifts Sets of 3 Heavy SUPERSET w/ Glute Bridges