Friday, December 13, 2019

SATURDAY, 14 DECEMBER 2019

Hot Shot 19 
6 rounds 
30 air squats 
19 power cleans 135/95
7 strict pull-ups 
400 meter run

Thursday, December 12, 2019

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.

Wednesday, December 11, 2019

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

Tuesday, December 10, 2019

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

Monday, December 9, 2019

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 
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

Sunday, December 8, 2019

MONDAY, 9 DECEMBER 2019

Warm up
5 Rounds
10 Jump squats
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

Friday, December 6, 2019

SATURDAY, 7 DECEMBER 2019

Nancy 
5 rounds 
400 meter run
15 OHS 95/65

Thursday, December 5, 2019

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

Wednesday, December 4, 2019

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

Tuesday, December 3, 2019

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

Monday, December 2, 2019

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  

Sunday, December 1, 2019

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.