• Wednesday, December 12th

    Strength:

    Back squat
    Every ‪2:30‬ mins for 4 sets
    5 @ 80%

    WOD:

    15 min EMOM
    Min 1: 6/side back step lunges 155/110
    Min 2: 16 Alt DB snatch 50/35
    Min 3: 12 burpees

    *lunges from rack, back rack position

    Midline:

    5 rounds
    Weighted Plank
    30 on/30 off

  • Tuesday, December 11th

    Strength:

    4×8/side single arm DB bench press
    4×8 bent over rows (bb)
    * Superset both movements

    WOD:

    2 rounds

    3 min AMRAP

    12/10 Ring dips
    10 T2B

    -1 min rest-

    3min AMRAP
    5 box jumps 30/24
    8 Push press R 50/35
    8 push press L

    -1 min rest-

    Midline:

    2 rounds
    30 abmat sit ups
    30 sec R plank
    30 sec L plank

  • Monday, December 10th

    Strength:

    Every 2:30 for 5 rounds

    2 power cleans + 2 hang power cleans

    WOD:

    14 AMRAP
    5 cleans 185/125
    10 alt pistols
    15 pull ups

    * mod with banded pullups, not ring rows, if possible

    Midline:

    4×10 barbell GM