A) Coaches Choice Warm-up
B) 5 Sets
Dead Stop Front Squat x1.1
C) For Time:
20-16-14-10-6 Reps of:
Push-ups
Overhead Plate Walking Lunge (45/35)
KB stiff legged deadlift x12 (55 x2/ 35 x2) 1 KB each hand
Double Under x3
WOD
Wednesday 12/7/16
A) Coaches Choice Warm-up
B) 4 Sets
Max Strict Chin-up
rest 1 min
Ring Support Knee Tuck Hold x20-30 sec
rest 2 min
C) 3 Rounds For Time Of:
500 m Row
rest 2 min
3 Rounds Of:
7 Toes To Bar
7 Games Standard Box Jumps (24″/20″)
7 Hang Power Snatch (95/65)
rest 2 min
*Score total time including rest.
Tuesday 12/6/16
A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5
B) 5 Sets
Clean + Hang Squat Clean x2 + Split Jerk x2
*Build in weight over the course of 5 sets
C) 5 Sets For Intensity
30 Sec Max Cal Assault Bike
150ft Farmers Carry (70/55)
10 Handstand Push-ups
rest 2 min
Monday 12/5/16
A) 2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4
B) 5 Sets
Overhead Barbell Banded KB Walk x50ft
Hollow Body Hold x20 sec
C) AMRAP In 15 Min Of:
10 Deadlifts (185/125)
10 Pull-ups
10 Burpees
Sunday 12/4/16
A) Coaches Choice Warm-up
B) For Time:
Row 500m
40 Push-ups
40 Alt. DB Snatch
Row 500m
30 Cal Assault Bike
20 Push-ups
20 Alt. DB Snatch
30 Cal Assault Bike
C) 3 Sets
AMRAP In 5 Min Of:
20 Walking Lunges
20 Sit-ups
3 Wall Climbs
1 Rope Climb
rest 3 min
*Scale rope climbs to 10 pull-ups
COMP CLASS:
A)500m Row then
2 Rounds of
10 Push-Ups
10 Sit-Ups
10 Air Squats
10 Pull-Ups
10 Burpees
B) Strict Press
5-5-5-5-5
Increase Weight Every Round
C) 5 Rounds:
25 Calorie Row
16 Chest-To-Bar Pull-Ups
9 Handstand Push-ups
Saturday 12/3/16
A) Coaches Choice Warm-up
B) In Teams Of 2 Perform:
“Partner Filthy Fifties”
For Time:
50 Box jump (30″/24″)
50 Jumping pull-ups
50 Kettlebell swings (70/53)
50 Goblet Walking Lunges (70/53)
50 Toes To Bar
50 Push press (135/95)
50 Stiff Legged Deadlifts (135/95)
50 Wall Balls (20/15)
50 Burpees
50 Double unders
Friday 12/2/16
A) 2 Sets
Gymnastic Kip x5
Ring Support x15 sec
Samson Stretch Lunge x5 steps
+
2 Sets
Bar Muscle-up x1 OR Strict Pull-up x3
Wall Squat x10
B) “Cindy On Steroids”
AMRAP In 20 Min Of:
5 Bar Muscle-ups
10 Ring Dips
15 Front Squats (135/95)
*Scale bar muscle-ups to 7 strict pull-ups. Use a band if needed. NO KIPPING.
**Scale ring dips to jailhouse dips on a bench or box.
Thursday 12/1/16
A) Coaches Choice Warm-up
B) 5 Sets
Dead Stop Back Squat x1.1
C) For Total Reps
4 Min Max Cal Row
rest 1 min
3 Min Max Push Press (135/95)
rest 2 min
2 Min Max Alt DB Snatch (45/35)
rest 3 min
3 Min Max Cal Airdyne
