• Friday, December 7th

    Strength:

    Every 2mins for 7 rounds
    1 Clean & Jerk

    *start at 60% and build up

    WOD:

    3 rounds – 90 secs to complete:
    8 dbl KB front squats 53/35
    10 pull ups
    Max Cal AB

    *Rest 3 mins between rounds

  • Thursday, December 6th

    Skill:

    8 min Alt EMOM
    Min 1: 5 high box jumps
    Min 2: 5-10 HSPU

    WOD:

    1K row
    100 DU
    Highbury Hill run
    100 DU
    30 burpee box jumps

    *20 min CAP

    Midline:

    2x
    30 on/15 off
    Russian twists (no weight)
    hollow rocks
    Side plank right
    Side plank left

  • Wednesday, December 5th

    Strength:

    Back squat
    Every ‪2:30‬ mins
    Set 1 – 5 @ 60%
    Set 2 – 3 @ 70%
    Set 3 – 2 @ 80%
    Set 4 – 2 @ 90%
    Set 5 – 1 @ 95%
    Set 6 – 1 @ 100-102%

    WOD:

    5 min AMRAP
    5 hang squat cleans 115/75
    5 burpee over bar

    - 2 min rest -

    5 min AMRAP
    6 Alt OH BS lunges R arm (3 each leg)
    6 Alt OH BS lunges L arm
    12 ab mat sit ups

    *lunges with 50/35 DB

    Midline:

    Tabata Weighted plank