MONDAY

Wod of the Day

STRENGTH
Back Squat
6 sets @75% of 3 RM of Monday, December 3rd
Seated Box Jumps (3/4 after each set)

WOD
For Time
3 rounds
20 Evil Presses
20 Air Squats
20 Chests to Bar
20 Air Squats
20 Box Jumps

Conditioning

STRENGTH
Total Body

METCON
4 rounds
3’on / 1’off
amrap
15 American Swings
10 alternating Goblet Reverse Lunges
15 Sit-ups
10 Hands Off Push Ups

TUESDAY

Wod of the Day

WEIGHTLIFTING
1 Power Clean + 2 Push Jerks Touch and Go
5 sets building a heavy one – 10′ cap time

WOD
15′ amrap
1 round of DT
+ ladder of 3 Burpees Over

Conditioning

STRENGTH
Upper Body

METCON
21-18-15-12-9-6
Wall Ball shots
Down Ups
cals Row
(Girls row 18-15-12-9-6-3)

WEDNESDAY

Wod of the Day

WOD
Team of 2
3 Rounds
1 k Row
100 Double Unders
1 k Run – together
50 Dumbell steps over the Box

Conditioning

STRENGTH
Total Body

METCON
Tabata
Bike / Ski
1′ rest
Box Jumps
1′ rest
Devil Presses
1′ rest
Slam Balls or Med Ball Sit Ups

THURSDAY

Wod of the Day

STRENGTH ACCESSORY
2 rounds
1′ Max Effort Strict Handstand Push Ups – Kipping
1’rest
1′ Max Effort V Ups
1′ rest
1′ Max Effort Strict Pull Ups Chest to Bar – Pull Ups
1′ rest

WOD
7 Rounds
10 American Swings
10 Box Jumps
10 cals Bike
10 Hands Off Push Ups

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
400 mt Run
20/15/10
Renegade Row
Box Jump
(scale down 5 reps every round, but row 400 mt always)

FRIDAY

Wod of the Day

WEIGHTLIFTING
Build 1 Heavy Rep
Complex
1 Power Snatch
1 Squat Snatch / Power Snatch
1 Overhead Squat

WOD
10-1
Overhead Squat
1-10
Toes to Bar
25 Double Unders after each set

Conditioning

STRENGTH
Core

METCON
50-40-30-20-10
Burpees
Sit Ups
Air Squats