Warm Up
400 M Run
Then 2 Rounds
10 Single Arm Deadlift/Suitcase Deadlift (Light Weight)
8 Goblet Squats (Light Weight)
5 Strict Pull Ups (Lat Activation)
:10 Strength
Deadlift
Every 2 Minutes for 5 Rounds
1×15 @ 40%
1×12 @45%
1×8 @50%
2×6 @ 60%
ALL UNBROKEN SETS. No slamming off the bar. Plates will “Kiss” the ground. Arms will stay straight; Lats activated the entire time.

:30 WOD
Rowing Test
Row 1000M (to create fatigue)
THEN
3 Rounds
500M Row
:45 Rest between Rounds
Focus on technique! Arm should be LOCKED OUT throughout the stroke until legs and hips are fully locked out.
:55 Cool Down
Downward Dog (Flat feet)
Lizard

Thursday 12/15
Warm Up
1 Min Glute Activation Steps
Then 2 Rounds
5 Empty Bar Front Squats
6 Box Step Ups
5 Burpees
:10 Strength
Front Squat
1×5 @ 60%
1×5 @ 60%
1×5 @ 70%
1×5 @ 70%
:30 WOD


EMOM 20 Minutes
1) 12/9 Cal Ski or row
2) 10 Burpee Box Jump Overs 24”/20”
3) 100 M Run
4) 60 Double Unders (Singles)
Ski and Run >> Hold a consistent speed for every round. These are NOT a sprint. Complete these in :35-:40
BBJO and Double Unders >> completed by :30- :35
Scale appropriately to hit these time domains.
:55 Cool Down
Couch
Figure Four

Warm Up
2 Rounds
10/8 Cal on Ski
8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)
8 Empty Bar Snatch Grip RDLs
5 OHS

:10 Strength
Squat Snatch
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull (3 seconds)
1×3 Tempo Pull Squat Snatches
Then Squat Snatches off percentages,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last
week’s last wave.
:55 Cool Down
Lizard
Childs Pose

Warm Up
2 Rounds
1:00 Row
10 Empty Bar Back Squats
10 Jumping Air Squat w/ Wall Ball

:15 Strength
Back Squats
1×10 @ 55%
1×8 @60%
1×8 @65%
1×8 @70%

WOD
3 Rounds
750M Row
30 Wallballs 20/14
Rest :30 between Rounds
Today we are focusing on wallballs while under fatigue. Wallballs should be unbroken preferably or done in big sets.
:55 Cool Down
Lizard
Pigeon

Monday 12/12
Warm Up
5 Minute amrap
12/8 Cal Ski
5 Light Single Arm Kneeling DB Press (each side)
10 Banded Face Pulls
10 push press

Review the push press and build up to your starting weight

:10 Strength
Push Press
Every 1:30 for 6 Minutes (4 sets) Off 1 RM
1×10 @ 50%
1×10 @ 55%
1×10 @ 60%
1×10 @ 60%

:30 WOD
4 Rounds For Time
28/18 Cal Bike
10 D-Ball or Sandbag Cleans (over the shoulder) 100/75

*target time has a lot to do with the PACE you can keep on the bike and thats what we are practicing today. some of us can pace 28 cals in 2 minutes without dropping off some of us can pace that in 2 minutes or less. find an uncomfortable pace you can hold on the bike.

Today we focus on pacing…The goal of this workout is for each athlete to find a steady pace that athletes can hold for all 4 rounds. KEEP MOVING. This means don’t go out hot and fall off on round 2.
Cool Down
Foam Roll target legs and lats