SAT14DEC2019

WOD

Primer
2 Rounds
10 Explosive Med ball Press https://bit.ly/2L16TAf
3 Dball Triple Extension (20-30#)* https://youtu.be/cjzAa0Y5Z4U
5ea/side Deficit Reverse Lunge

Skill/Strength
4 sets:
6 Depth Jumps https://youtu.be/AzPJZHOmGEg
8 Banded Pushups https://youtu.be/rX-rWx0Ujzo

Conditioning
In teams of 2, 6 Rounds for Time:
8 Front Squat (185/125)
14 C2B Pullups
16 Dball Clean (80/50)

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FRI13DEC2019

WOD

Primer
2 Rounds
6 e/side Banded Sidesteps
4 e/side Sing Leg Glute Bridge
1 Wall Walk + 10 sec Hold

Strength
Bench Press: 5 sets of 5 @ 31X1 tempo

Conditioning
4 Rounds for Time:
16 Single DB Clean & Jerk (50/35)
60′ Single DB Walking Lunge
300M Run

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THU12DEC2019

WOD

Mobility
Quad Smash
Couch Stretch
Pec Smash

Primer
2 Rounds:
6-8 Banded Supinated Row

6-8 Prone Banded Hamstring Curl

6-8 Hollow Rocks

Conditioning
Part A:
EMOM x 4 Rounds:
5-15 Strict Chinups
50’x2 Sled Drag
60 sec Plank

Part B:
800M Run

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WED11DEC2019

WOD

Primer
2 Rounds
5e/dir Stir the Pot (Medball)
6-8 Empty BB Squats w/ Hip Circle
10 KB Z-Press

Strength/Speed
Tempo Back Squat: 5 sets of 4 @ 42X2 Tempo
*build in load, eXplode up as fast as possible

Conditioning
In teams of 2, 12 rounds for time, alternating rounds:
9 UB Thrusters (95/65)
9 Burpees Over Bar
*can be done solo with 1:1 rest

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TUE10DEC2019

WOD

Primer
2 Rounds
6e/side SL Hip Thrust w/ 1s Pause https://bit.ly/358MPmL
10 Alternating Banded Deadbugs https://bit.ly/357lTUu
20s Chinup Hold

Strength
5 working sets:
4 Banded Deadlift: 60-65% loaded + medium band
4 Hurdle Hop to Box Jump

Conditioning
AMRAP in 14 minutes:
15 Kettlebell Swings (53/35)
30′ Shuttle Run
12 Abmat Situps
30′ Shuttle Run
9 Pushups
30′ Shuttle Run

*Shuttle run is just one time down & back

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MON09DEC2019

WOD

Primer
2 Rounds
10 Prison Squat Flex/Ext https://bit.ly/2RwaREk
8 Banded PVC Snatch DL* https://bit.ly/36dZRj1
5 Seal Rolls

*Just above knees/hang position

Strength
Hang Power Snatch: Build to Heavy Double

Conditioning
6 Rounds for Time:
10 Toes to Bars
15 Wallballs (20/14)

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