SATURDAY, 14 DECEMBER 2019

Hot Shot 19 

6 rounds 

30 air squats 

19 power cleans 135/95

7 strict pull-ups 

400 meter run

FRIDAY, 13 DECEMBER 2019

Warm up 

3 rounds 

10 KB swings 

10 Lunges 

10 back extensions 

Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats

(Heavier than last week)

Met-con

3 Rounds
12-9-6
Wall balls 20/14
Box Jump Overs 24/20″
Rest1 min between rounds 

*** 12-9-6 is one round. You will do that 3 times with a 1 min rest between.

THURSDAY, 12 DECEMBER 2019

Warm up 

5 min 

Bar Facing Burpees (goal is 75)

Strength 

Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%
As many as you can @85%

AMRAP 10 Minutes (for reps)
8 Unbroken Hang Squat Snatches 115/75lbs
6 Unbroken Hang Squat Snatches 115/75lbs
4 Unbroken Hang Squat Snatches 115/75lbs
2 Unbroken Hang Squat Snatches 115/75lbs
Rest 1:00

**hang squat clean if snatches are not an option today.

Skill HSPU 

50 Strict HSPU

WEDNESDAY, 11 DECEMBER 2019

Warm up

3 rounds 

200-meter row 

10 Empty barbell OHS

10 strict pull-ups 

Strength 

Every 2 Minutes For 10 Minutes
5 Touch and Go Squat Snatch

AMRAP 16 Minutes
20 Bar Facing Burpees
20 Hang Power Snatch 85/60lbs
20 Pull Ups
Rest 1:00

Skill

Every 2:00 for 16:00
5 Perfect Muscle Ups

TUESDAY, 10 DECEMBER 2019

Farewell WOD picked by Coach Mai

W/U

2 RNFT 

5 WB 30/20# 

10 Good Mornings with empty BB 

15 GHD Back Extensions 

Mobility 

1 minute pigeon hold each side 

1 min bottom of squat hold with empty BB STRENGTH 

10 min. 

Alt. EMOM 

7 Kettlebell Swings (70/53)

5 GHD Sit-ups 

WOD 

With a running clock, every minute perform 1 lift and add 10 lb. (5 lb. if needed) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Record final weight lifted and time

MONDAY, 9 DECEMBER 2019

Warm up

5 Rounds
10 Jump squats
5 Burpee Pull Ups
10 BB strict press

Strict Press
5×5
70% across

Met-com

400m Run
40 Medball Bear Hug walking lunges 20/14lbs
20 Burpee Muscle Ups
40 Medball Bear Hug walking Lunges
400m Run

Skill

HS Walk
Every :30 for 7:00
25′ HS Walk AFAP

SATURDAY, 7 DECEMBER 2019

Nancy 

5 rounds 

400 meter run

15 OHS 95/65

FRIDAY, 6 DECEMBER 2019

Warm up 

3 rounds 

10 lunges 

10 hand release push-ups 

10 cal row 

Strength 

EMOM for 7 min 

1 Power snatch + 1 hang power snatch (build across)

Met-con

20 min AMRAP

400 meter run 

40 air squats 

30 ab mat sit ups

20 push ups

10 pull ups

Skill work 

7x3 strict ring dips

THURSDAY, 5 DECEMBER 2019

Warm up 

2 rounds 

10 KB swings 53/35

10 walking lunges 

10 pause air squats 

10 KB squats 53/10

Every 2 min for 14 min 

3 tempo front squats (build across the sets)

5 second lower -1 sec pause at bottom 

Met-con 

5 Rounds
10 Power Cleans 115/75lbs
10 Front Squats 115/75lbs
10 Push Jerks 115/75lbs

Extra skill work

V-ups

3×10
Tempo Pistols
4×16
(8 Per Side)
Push Ups
5×20

WEDNESDAY, 4 DECEMBER 2019

Warm up 

800 meter run 

Strength 

Strict press 

3x10 

Met-con

For time 

600 meter run 

15 pull-ups 

20 push jerks 135/95

15 pull-ups

20 push jerks 135/95 

15 pull-ups 

Run 600 meter run 

Extra 

Skill work 

3 rounds (climb the ladder)

Strict HSPU

2-4-6-8-10…ECT

Must be unbroken. Once you break your round end and you restart

TUESDAY, 3 DECEMBER 2019

Warm up 

2 rounds 

15 cal row 

20 band pull a parts or push ups 

25 wall balls 

30 sec plank hold 

Strength

Every 2 min for 10 min 

5 touch and go squat cleans 

Build as you go

Met-con 

35-25-15-5

Burpee box jump overs 24/20 

8-10-12-14

Squat clean thrusters 135/95 

Extra skill work if time permits 

Skill work 

EMOM for 9 min 

4 Bar MU 

or

4 strict chest to bar pull ups 

or

4 strict ring dips  

MONDAY, 2 DECEMBER 2019

Warm up 

3 Rounds 

10 burpees

10 walking lunges 

10-barbell push press 

Strength 

Bench press 

3x10 (build across all sets. Maintain speed)

Met-con 

AMRAP 2:00 x 4
15 HSPU
8 Deadlifts 315/225lbs
Max Rep Double Unders in remaining time
Rest 2:00

Extra skill work if time permits 

Toes to Bar
Climb the Ladder
*Perfect Sets*
3-6-9-12… x 3
Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.

SATURDAY, 30 NOVEMBER 2019

AMRAP 14 Minutes

100 Double Unders
50 Overhead Squats 115/75lbs
100 Double Unders
40 Burpees to a 6″ Target
100 Double Unders
30 HSPU

WEDNESDAY, 27 NOVEMBER 219

Warm up 

3 rounds 

20 sec ring hold or 20 banded tricep pull downs 

8 burpees

10 empty barbell OH squats 

Strength 

Every 2 min for 12 min 

6 touch and go squat snatches 

** Looking for smooth reps. Build as you go

Met-con 

4 rounds 

8 BAR MU

10 squat snatches 95/65

** sub any type of pull up for bar mu

TUESDAY, 26 NOVEMBER 2019

Warm up 

3 rounds 

15 barbell good mornings 

12 Hand release push-ups 

9 strict pull-ups or kip swings 

Strength 

Strict press 

5x5 @60%

Met-con 

100 double unders

16 chest to bar 

5 cleans 205/135

16 chest to bar 

100 double unders

MONDAY, 25 NOVEMBER 2019

Warm up 

AMRAP 3 min 

Bar facing burpees

Rest 1 min 

AMRAP 3 min 

Cal row 

Rest 1 min 

AMRAP 4 min 

Wall balls 20/14 

Strength 

Find 1 RM deadlift 

Met-con 

4 rounds for time 

400 meter run 

20 GHD sit-ups or 20 ab mat sit-ups 

30 KB snatches 53/35 (15 each arm)

SATURDAY, 23 NOVEMBER 2019

McGhee

30 min AMRAP

5 deadlifts 275/ 185

13 push-ups 

9 box jumps 24/20 

FRIDAY, 22 NOVEMBER 2019

Warm-Up

3 rounds w empty barbell 

10 hang clean 

10 front squats 

10 presses 

10 deadlifts 

Strength 

Clean and jerk for max reps 

3 x 2 min 

Rd 1: 135/95

Rd 2: 155/115

Rd 3: 185/125

** Rest 2 min between rounds 

Met-con 

70 double unders  or 100 singles 

60 KB swings 53/35

50 KB hang cleans 53/25

40 KB goblet squats 53/35

20 KB lunges 53/35 

70 double unders  or 100 singles

THURSDAY, 21 NOVEMBER 2019

3 rounds 

100-meter row 

10 barbell thrusters 

10-inch worms 

Strength 

10 min EMOM

Odd: 15 wall balls 

Even: 10 bar facing burpees

Met-con 

12 min AMRAP

15 thrusters 75/55

12 Hand release pushups 

100 ft shuttle run 

rest 5 min 

3 rounds 

12 OHS 75/55

10 handstand push ups

WEDNESDAY, 20 NOVEMBER 2019

Warm up 

2 rounds 

200 meter run 

20 OHS with PVC

1 min squat hold 

Met-con 

8 min AMRAP 

8 burpee box jump overs 24/20

12/9 cal row

6 bar muscle ups 

rest 5 min 

Complete as many reps as possible in 8 min

30 hang clean 75/55

30 double unders

25 hang clean 75/55

25 double unders

20 hang cleans 75/55

20 double unders

15 hang cleans 75/55

15 double unders

TUESDAY, 19 NOVEMBER 2019

Warm up 

2 rounds 

12 KB goblet squats 

12 KB swings 

400 meter run or row 

Strength 

2 rounds 

Power snatch  (touch and go)

8-6-4-2

Met-con 

3 rounds 

Goal is to do each round unbroken. 

12 DL 95/65

9 Power cleans 

6 push press

9 power cleans 

12 deadlifts 

**rest until you can accomplish the round unbroken. 

MONDAY, 18 NOVEMBER 2019

Warm up 

3 rounds 

10 lunges 

10 kip swings 

10 band pull apart 

10 PVC OHS 

Strength 

8 min AMRAP 

5 Touch and go squat cleans 135/95 

Met-con 

10 min AMRAP 

25 T2B

10 PWR snatches 135/95

50 ft handstand walk or bear crawl 

10 squat snatch 135/95

25 GHD sit-ups

SATURDAY, 16 NOVEMBER 2019

Wittman

7 rounds 

15 KB swings 53/35

15 Power cleans 95/65

15 box jumps 24/20 

FRIDAY, 15 NOVEMBER 2019

Warm up 

2 rounds 

High knees down

Butt kicks back 

10 pvc pass through 

10 pvc OHS

10 Good mornings 

Strength 

PWR snatch 

Find a three-rep touch and go 

Met-con 

3 rounds 

200 meter run 

7 Power snatch 135/95 

12 hand release push-ups 

7 Push press 135/95

**snatch should be no more than 70% of your 1RM

THURSDAY, 14 NOVEMBER 2019

Warm up 

3 rounds 

10 back extensions 

10 barbell deadlifts 

10 lunges 

Strength 

Sumo deadlifts 

5@75%

3@85%

ME@90%

Met-con 

AMRAP 

12 min 

1 clean and jerk 

3 pull ups

2 clean and jerks 

6 pull ups

3 clean and jerks 

9 pull ups

keep adding one clean and 3 pull ups