December 2 - 6

Monday

Warm up 3 rounds
21 PVC OH squat
15 straight leg ab mat sit ups
9 cal bike

BB warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Back Squat 
Set 1: 6 @70%
Set 2: 4 @ 76%
Set 3: 2 @ 82%
3 min rest
Set 4: 6 @ 76%
Set 5: 4 @ 82%
Set 6: 2 @ 88%
3 min rest
Set 7: 6 @ 82%
Set 8 : 4 @ 88%
Set 9: 2 @ 94%

WOD 2 RFT
50 wallballs (20/14)
40/30 cal bike
30 T2B
20 Alt DB Snatch (70/50)

Tuesday

Warm Up 2 rounds, 30 seconds each
Row or Bike
PVC Pass throughs
OH Circles
Walkouts
Samson Stretch
Spiderman and Reach

BB warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Push Press
10 RM

WOD “Little Dipper”
21-15-9
Push Jerks (135/95)
Lateral Barbell Burpees

Body Armor (accessory)
3 sets
5 Double KB Hang Cleans
100 m Double KB Front Rack Carry
20/15 Cal Ski
30 Band Pull-Aparts

Wednesday

2 Rounds
1 min row
30 Second Hollow Hold
45 Second Row
30 Second Superman
30 Second Row
30 Second Wall Squat

Clean Pull Complex
6 Sets:
1 Tempo Clean Pull
1 Clean Pull

WOD: “Low Tide”
AMRAP 5 min
Buy-In: 700 m Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Min
AMRAP 5
Buy-In: 500 M Row
5 Squat Cleans (115/85)
25 Double Unders
AMRAP 5
Buy-In: 300 M Row
3 Squat Cleans (135/95)
25 Double Unders

Bonus
Strict Gymnastics
0:00-6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle Up (Or Banded Strict)
6:00-12:00
1 Strict C2B Pull -Up + 15’ HS Walk
2 Strict C2B Pull-Ups + 15’ HS Walk
3 Strict C@B Pull-Up + 15’ HS Walk
12:00-18:00
25 Double Unders
:15 Second L sit on Rings or Bar
5 Tempo Ring Rows

Thursday

Warm Up
2 Rounds
1 Min Spidermans
1 Min Cossack Squats
1 Min Alt Box Step-Ups
1 Min Walkouts
1 Min Air Squats

Front Pause Squats
On the Minute x9
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

WOD “Outside The Box”
Teams of 2
30 Min AMRAP (each partner completes round then moves to next set)
100 M Run, 1 Burpee Box Jump
100 M Run, 2 Burpee Box Jumps
100 M Run, 3 Burpee Box Jumps
Etc…

Friday

Warm-Up 3 Rounds
12 Ab Mat Sit Ups
9 Cal Bike
6 Push Ups
3 Strict Pull-Ups

Olympic Cycling
On the 4:00 x 4 Sets
30 Double Unders
5 Bar MU
30 Double Unders
5 Push Jerks*
*Start with 55-60% for jerk and build

WOD “Hot and Heavy”
Teams of 3
4 Rounds for Time (30 min Cap)
75/60 Cal Bike
60 T2B
45 Power Clean
30 Power Snatch
Round 1: 75/55
Round 2: 95/65
Round 3: 115/85
Round 4: 135/95