WOD

EMOM x 6 4 Deadlifts @ 70% of 1RM   :13 AMRAP 25m Walking lunge 75m Farmer carry 100m Run *AHAP (As heavy as possible) *DB/KB’s can be held at side or front rack position for the lunges.   Accessory work: 3 Rounds: 30 Banded Glute bridges 10 Banded Clams (each side)...

E2M x 5 Squat Clean & Split Jerk *Try to increase weight each set, but not to max *The purpose of today’s session is improving the technique. *Scale = Power clean + front squat + any jerk   For Time: 75 Power Snatches 75/55 *Start with and EMOM 7 Wall Ball 30/20 *Time cap...

WOD: 12 Days of Christmas 1 C&J 95/63 2 Front Squats 95/63 3 Power Cleans 95/63 4 Deadlifts 95/63 5 Burpees over the bar 6 Pull ups 7 Box Jumps 24/20 8 KB Swings 53/35 9 Wall ball 20/14 10 Hand release push ups 11 Jumping lunges 12 Clusters (Clean to Thruster) 95/63 *Just like the song...

TABATA: Back squats 95/65 :1 Rest L-sit :1 Rest Double unders :1 Rest Ring dip :1 Rest Calorie Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit, count the number of seconds maintained in the hold....

In 3 minutes: Max distance HS Walk or Max Shoulder Taps *Shoulder taps should be at your greatest degree of difficulty.   For Time: 400m Run 100m Farmer carry 800m Run 100m Farmer carry 400m Run 100m Farmer carry FC = As heavy as possible   Accessory work: 3 sets of: Max strict pull ups Max strict push ups *If you don’t have a...

EMOM x 6 3 Front Squats @ 70% of 1RM   :12 AMRAP Ascending Ladder by 1 1 Box Jump Over 1 Toes To Bar 2 BJO 2 T2B 3 BJO 3 T2B continue adding 1 rep to each until the time expires RX = 24/20   Accessory work: 3-4 Rounds: 30 Banded Glute bridges 10 Banded Clams (each side)...

:15 AMRAP 200m Row/Run 10 Push Press 115/75 20 Sit ups *Alternate 200m Row and Run each round *The PP should be a weight that you can do 10 unbroken in the warm up with good form.   Accessory work: 3-4 Rounds 10 Evil Wheels (BB Roll Outs) 20 Band Pull-Aparts (10 with palms up,...

E2M - Split Jerk 3-3-3-3-3 *Try to increase weight each set, but not to max *The purpose of today’s session is improving the technique. This only happens with sub-maximal loads. *Stay below 80% of 1RM Split Jerk   :15 AMRAP 20 T2B 30 Push ups 40 KB Swings 53/35 50 Sit ups 60 Squats...