Dec 10, 2019

12-11-19
Wednesday
Challenge:
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

WOD
"Geico"
5 Rounds:
60 Double Unders
30/21 Calorie Bike
10 Thrusters (155/105)
Tuesday
Challenge:
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar
10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice

WOD
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
... Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
... Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Dec 8, 2019

12-9-19
Monday
Challenge:
A: 3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

B: 5 Sets of 1
Tempo Overhead Squats:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.

WOD
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

Dec 6, 2019

12-7-19
Saturday
WOD

"Hot and Heavy"
Teams of 3
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 175/115

Dec 5, 2019

12-6-19
Friday
Challenge:
Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

WOD
"Outside the Box"
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box - 24"/20"

Dec 4, 2019

12-5-19
Thursday
Challenge: Deadlift 5x5

WOD
4 Rounds for Time
5 Slamball Over Shoulder (Heavy)
10 Push-ups
15 Sumo Deadlift High Pulls (95/65)
20 Sit-ups

Dec 3, 2019

12-4-19
Wednesday
Challenge: Work Clean technique
 6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

WOD
“Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Dec 2, 2019

12-3-19
Tuesday
Challenge:
A: 3 Sets:
5 Inchworms
200' Single Arm Overhead Carry (Change Every 50')

B: Build to a 10RM Push Press
This will be used as a benchmark for the cycle.

WOD
"Little Dipper"
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

Dec 1, 2019

12-2-19
Monday
Challenge:
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #1 of 2 with this set. Let's set the baseline today, and build upon these weights next week.

Extra: 3 sets
20 second L-sit any way
30 second Hip Extension Hold

WOD
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)