Warm Up
4 Rounds
1 minute machine
20 Mountain Climbers
:10 WOD
In Teams of 4
AMRAP 40 Minutes
:50 Bike
Rest :10
Athletes are essentially biking :50 every 4 minutes, so
they should be pushing an aggressive pace.

Warm Up
4 Rounds
1 minute machine
20 Mountain Climbers
:10 WOD
In Teams of 4
AMRAP 40 Minutes
:50 Bike
Rest :10
Athletes are essentially biking :50 every 4 minutes, so
they should be pushing an aggressive pace.
Monday 12/5
Warm Up
200M Run
10 Air Squats
5 Push Press
200M Run
10 Empty Bar Front Squats
5 Push Jerk
200M Run
10 Empty Bar OHS
5 Split Jerk
:15 Strength
Overhead Squat
3×7
Build to a heavy set of 7 and repeat 3 times
:45 WOD
AMRAP 5 Minutes
30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)
30 Hang Squat Cleans 135/95lbs
Target Score: 1+ Rounds
STO and Hang Squat Cleans – Athletes should be able to do 10 unbroken reps when fresh. Reduce
weight before reps. If an injury prevents use of a barbell, use DBs. Recommend DB RX is
50/35lbs
Coaches choice warm up
Then teams of 2 split how you want
Wod 1- 10 minutes
10 Push Jerk, 135/95
10 toes to bar
20 Lunges with single KB held like a goblet squat
Wod 2-
10 Minutes split how you want
30 KB Swings, 70/53
30 Cals
Wod 3
800m sandbag carry (bear hug only, switch when you want)
Happy Birthday Alison!
8am Endurance
Classic Waterfall
Teams of 5
Row
Bike
Ski
Burpee
Rest
A minute each station
9am Crossfit
Wod 1- 10 minutes
10 cals
10 Burpees Over a a bar
Wod 2-
16 Minutes
10 Deadlifts
8 hang cleans
6 shoulder to overhead
Run 200m
Friday 12/2
Warm Up
6 Min AMRAP
8/6 Cal Ski
6 Empty Bar Front Squat
6 Strict Press
*Barbell Review for Clean and Push Jerk
:15 Strength
Build to a heavy weight for the following complex
Power Clean + Front Squat + Push Jerk
:35 WOD
For Time
10 Rounds
2 Wall Walks OR 25 Foot HSW
100 m Run
12 Hang Db clean and jerk (6 one arm, then 6 the other arm)
Time Cap: 15 Minutes
:55 Cool Down
Thread the needle
Twisted Cross
Frog