WOD

Tuesday


Strength Strict Press 2x8, 4x6   Conditioning 5 Rounds of: 10/8 Cal Row or Bike 5 Burpees -2 minute rest- 2 Rounds of: 30/24 Calorie Row or Bike 15 Burpees Option 2: 2 Rounds of 15/12 Calorie Bike or Row 10 Burpees -then- 2 Rounds of 10/8 Calorie Bike or Row 5 Burpees -then- 1 Round of 20/16 Calorie Bike or Row 15 Burpees
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Monday


Pre Wod Pigeon Stretch Couch Stretch Kneeling Hamstring Stretch PVC Shoulder Ext Rotation (1 min each) PVC Pass Through x15 Reps   Strength Build to a Heavy Squat Clean   Conditioning 3 Rounds for Time 75 Double Unders 16 DB Snatch 50/35 25 Air Squats   Option 2: 5 Rounds of: 50 Single Unders 10 DB Snatch 35/25 10 Air Squats   Post Wod Deep Squat (2 minutes)
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Sunday


Endurance 4 Rounds of: 30 Goblet Reverse Lunges 53/35 20 RKBS 53/35 10 Push-ups 30/24 Calorie Bike or Row -then- 4 Rounds of: 30 OH Plate Box Step Up 24/20 35/25 10 RKBS 53/35 10 Burpees 30/24 Calorie Bike or Row 9:30 10, 9, 8.....1 Body Weight Back Squat Pull-ups *15/12 Calorie Row or Bike after each round
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Thursday


Holiday Hours Christmas Eve 7:30am, 8:30am, 9:30am Only   Christmas Day CLOSED Conditioning “12 Days of Christmas” 1 Thruster 135/95 2 Front Squats 135/95 3 Power Cleans 135/95 4 Chest to Bar 5 T2B 6 Box Jumps 24/20 7 Burpees 8 Air Squats 9 Russian KBS 53/35 10 Deadlifts 135/95 11 S2OH 135/95 12 oz Beer or 12 Back Squats 135/95
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Wednesday


Pre Wod Couch Stretch Frog Stretch Seated V Stretch Downward Dog (1 minute each)   Strength Build to a Heavy Power Snatch Conditioning 2 Rounds of: AMRAP 6 15 Russian KBS 70/53 10 Pull-ups 10 Box Jumps 24/20 -3 minute rest-   Option 2: 4-5 Rounds of: 20 RKBS 35/26 20 Box Step ups 20” 10 Ring Rows
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Tuesday


Strength DB Bench Press 5x8-10   Conditioning 50-40-30-20-10 Wallballs 20/14 Calorie Row or Bike   Option 2: (Scale Wallballs to air squats)
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Monday


Pre Wod PVC External Shoulder Rot. Samson Stretch Foam Roll Thoracic Stretch Foam Roll Lower Back/Glute/Ham (1 min each)   Strength Build to a Heavy Single Power Clean   Conditioning 150 Double Under Buy In -then- 12-10-8-6-4 Hang Power Clean 155/105 Burpee Over Bar -then- 150 Double Under Cash Out (200 Single Under scale) Option 2: 150 Single Under Buy In -then- 3 Rounds of 500m Row 15 Burpees 15 Russian Ket
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Sunday


Endurance Teams of 2 10 Rounds for Time 30/24 Calorie Bike or Row 30 Air Squats 10 Handstand Push-ups 10 T2B 100m Run together 9:30 Conditioning AMRAP 15 10 Air Squats 5 Handstand Push-ups 5 T2B 100m Run
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Friday


Strength Hang Power Snatch 2x2@70%, 2x1@75%, 1x1@80% (Based of max power snatch) Squat Snatch 2x2@70%, 2x1@75%, 1x1@80%   Conditioning AMRAP 14 15/12 Calorie Row or Bike 12 Deadlift 225/155 12 Wallballs 20/14   Option 2: AMRAP 20 20/16 Calorie Row or Bike 10 KB Sumo DL 53/35 10 Wallballs or MB Squat Cleans
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Thursday


Pre Wod Lat Stretch Kneeling Quad Stretch Couch Stretch (2 minutes each)   Conditioning Teams of 2 AMRAP 20 2x100’ Sled Drag 160/105 20 Strict Pull-ups 30 Push-ups 40 Sit-ups Post Wod Crossover Symmetry Recovery Protocol
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