December 9 - 13

Monday

Warm up
2 rounds
15 PVC OH squat
10 cal easy bike
5 lateral box step ups (R/L)
3 walkouts

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

3 Sets for Quality
8 suitcase Deadlifts (R/L)
12 Double KB Front Rack Step Ups

Back Squat Waves
Use 5 RM for %
Set 1: 6 @ 72%
Set 2: 4 @ 78%
Set 3: 2 @ 84%
Rest 3 Minutes
Set 4: 6 @ 78%
Set 5 : 4 @ 84%
Set 6: 2 @ 90%
Rest 3 Minutes
Set 7 : 6 @ 84%
Set 8 : 4 @ 90%
Set 9: 2 @ 96%

WOD: “Power Move”
AMRAP 10
6 Power Snatch (95/65)
9 OH Squat (95/65)
12 Box Jumps (24/20)

Tuesday

Warm Up
4 Sets
5 Inch Worms
10 Abmat Sit-ups (No arms)
200m Row

Strict Gymnastics
0:00-5:00
3 Deficit Strict HSPU
:15 Second Hangling L-sit
5:00-10:00
3 Dead Stop HSPU
6 Strict T2B
10:00-15:00
3 Tempo Strict Pull-ups (3 sec up, 3 sec down)
:15 Second Freestanding HSPU or HS Floater Practice

WOD: “Lead Foot”
AMRAP 4
27/21 Cal Row
27 Burpees
27 C2B Pull-ups
Rest 4 Minutes
AMRAP 4
21/15 Cal Row
21 Burpees
21 T2B
Rest 4 Minutes
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull-ups

Wednesday

Warm Up
3 Sets
30 Single Unders
20 Banded Pull Aparts
10 Wall Squats
5 Spiderman + Reach

BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Push Press
4 Sets of 6
Rest 2 min between sets
“Geico”
AMRAP 15
60 Double Unders
30/21 Cal Bike
10 Thrusters (155/105)

Thursday

Warm-Up 3 rounds
30 sec Samson
30 sec Spiderman + reach
30 sec Russian Baby Makers
30 sec Box Shoulder taps

BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Push Press
Olympic Cycling
On the 2:30 x6 Sets
3 position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk

WOD: “Power Keg”
AMRAP 5
600 Meter Run
1 Round of C2B Cindy
AMRAP C+J (135/95)

Rest 5 Min

AMRAP 5
400 Meter Run
2 Round C2B Cindy
AMRAP C+J (155/105)

Rest 5 Min

AMRAP 5
200 Meter Run
3 Round C2B Cindy
AMRAP C+J (185/135)

Friday

Warm-up 2 Rounds
30 Second R/L Plank
200 Meter Row
10 Ring Row
50 Meter Single DB Farmers Carry R/L

BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Tempo Front Squat
EMOM x9
1 Tempo Front Squat
Tempo: 3 sec down, 3 sec bottom pause, 3 sec up

WOD: “Stairmaster”
30-20-10
Cal Row
DB Box Step-Ups (50/35)

Directly into…
10-20-30
Alt DB Snatch (50/35)
Wallballs (20/14)