WOD

12/16/15 Wednesday

Posted at 12/16/2015 - 15:02

Strength:

Bench Press

3 Reps each at 

55%, 65%, 75%, 85%,

max reps at 90%

Core:

60 Russian Twists per side using a PVC pipe and 10# metal plate

Conditioning:

Wearing a weighted vest the whole time 20/12

Run 100 Meters

21 Dips

Run 100 M

21 Burpees

Run 100 M

15 Dips

Run 100 M

15 Burpees

Run 100 M

9 Dips

Run 100 M

9 Burpees

 

12/15/15 Tuesday

Posted at 12/15/2015 - 09:07

Strength:

2 Power Cleans + 1 Squat Clean build to a max complex

Conditioning:

Fight Gone Bad style

Slam Balls 40/30

GHD Sit ups

Lateral Box Jumps 8"

Deadlift 135/95

Walking Lunges

12/14/15 Monday

Posted at 12/15/2015 - 09:05

Strength:

Box Squat to slightly below paralllel

Build to a 3 rep max

Core:

60 Hollow Rockers AFAP

Conditioning:

3 Rounds of:

25 Wall Balls 20/14

25 Pullups

50 Double Unders

 

12/10/15 Thursday

Posted at 12/10/2015 - 11:22

Strength:

15 minutes to build to a max complex of:

1 hang Power Clean + 1 Squat Clean + 1 Split Jerk

Core:

55 Hollow Rockers

Conditioning:

15 Minute AMRAP of:

10 KB Snatch 70/44

100 Ft Suite Case Carry

10 Pullups

 

12/9/15 Wednesday

Posted at 12/09/2015 - 10:50

Strength:

Bench Press

8 @ 55%

5 @ 65%

3 @ 75%

1 @ 80%

Max # @ 85%

Conditioning:

5 Rounds for time of:

Run 200 Meters

10 KB swings 70/53

10 GHD Situps

12/8/15 Tuesday

Posted at 12/08/2015 - 11:44

Strength:

EMOM for 10 Minutes 

Work up to a 3 rm Hang Snatch

Conditioning:

10.9.8.7.6.5.4.3.2.1 reps each of

SDHP 95/65

Thruster

Ab Mat Situps

 

12/7/15 Monday

Posted at 12/07/2015 - 13:59

Back Squat

8 @ 55%

5 @ 65%

3 @ 75%

1 @ 80%

Max Reps @ 85%

Core:

45 Toes to Bar AFAP

Conditioning:

8 Minute AMRAP of:

8 Strict HSPU

8 Box Jumps 30/24"

8 Deadlift 255/175

 

12/4/15 Friday

Posted at 12/04/2015 - 12:51

Strength:

Front Squat

Build to a 1 rep max

Conditioning:

With a 10 Minute running clock 

25 Burpee Buy in

finish the remainder of the 10 minutes with

30 Double Unders

20 Wall Balls 20/14

10 Pullups

12/3/15 Thursday

Posted at 12/03/2015 - 10:52

Strength:

Establish a max Deadlift

Core:

40 Toes to Bar, for time

Conditioning:

Run 400 Meters

50 Air Squats

Run 300 Meters

50 GHD Hip Extensions

Run 200 Meters

50 Situps GHD or Ab Mat

12/2/15 Wednesday

Posted at 12/02/2015 - 20:25

Strength:

Build to a 5 reps max 

Reverse Grip Bench Press

then Immediatly continue into a 5RM

Regular grip Bench Press

Conditioning:

10 Rounds of:

4 HSPU

8 Pullups

16 Jumping Lunges

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