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

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)

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

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

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

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)

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

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

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

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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