WOD

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5
Dec

Monday 12/6/21

STRENGTH

3 Position Snatch (High Hang, Below the Knee, Floor) 5×3

Conditioning

Winter Wonderland

21-15-9
Front Squat (135/95)
Toes to Bar

– At 14:00-

12-9-6
Shoulder to Overhead (135/95)
Bar Muscle Up

1
Dec

Thursday 12/2/21

Conditioning

Ivan Drago

20-16-12-8-4
Box Jump Overs (24”/20”)
5-4-3-2-1
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35

30
Nov

Wednesday 12/1/21

Gymnastics

Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)
10-9-8-7-6-5-4-3-2-1

Unbroken each set
If you do not complete a set, you must repeat before moving to next set.

Conditioning

““If He Dies, He Dies.”

AMRAP 15 Minutes
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)

29
Nov

Tuesday 11/30/21

Strength

Snatch Balance:
1 x @85%
1 x @90%
1 x @95%
1 x @95%+

Snatch:
* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.
* rest 60 seconds between sets *

Conditioning

Apollo Creed

2 Sets (1 Set every 7 Minutes)
25/20 Calorie Row
25 GHD Sit Up
25/20 Calorie Row
25 Toes to Bar

28
Nov

Monday 11/29/21

Strength

Back Squat:
2 x @80%
2 x @85%
2 x @90%

1 Power Clean + 1 Push Jerk x 2 sets

* Work up to 85-90% and hit for 2 singles.

Conditioning

Rocky IV

AMRAP 2 Minutes
10 Ring Muscle Ups
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Clean and Jerks (115/80)
Max Burpee Over Bar

25
Nov

Friday 11/26/21

Strength

Clean & Jerk for load:
– Work up to 75% for the day, then perform 3 singles at 65% of 1RM
* rest 60 seconds between sets *

Conditioning

Open 14.4 aka WHOOPie Goldberg

AMRAP 14 Minutes
60 Calorie row
50 Toes to bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups

23
Nov

Wednesday 11/24/21

Strength

Snatch:
* Work up to 75% for the day, then perform 3 singles at 65% 1RM
* rest 60 seconds between sets *

Conditioning

Sweet Potato Casserole

4 Sets (1 Set Every 6:00)
21/17 Calorie Row
11 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
11 Burpee Box Jump Overs (24/20)
9/7 Calorie Row

22
Nov

Tuesday 11/23/21

Strength

3 Squat Cleans x 2 sets
2 Squat Cleans x 3 sets

* Weight ranges anywhere from 55-65% of 1RM Clean
* Complete sets in ” Touch and Go “.

3 Deadlift x 3 sets @65% of 1RM Deadlift

Conditioning

Turkey N’ Dressing


3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

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