Tuesday Dec 13

Endurance: 4x200m (rest = run time)
WOD: 18 min cap
1,000m row
50 FT handstand walk (or 3 wall walks)
20 Hang Power snatches (75/55)
10 lateral burpees over bar
Accessory: upper body stretch

Monday December 12

Strength: 30 min to find 1RM back squat
WOD: 12 min cap
40 double unders
25 ball slams
40 double unders
25 toes to bar
40 double unders
25 ball slams
40 double under

Friday December 9

Strength: Good Mornings 4×8 AHAP
WOD: 4 rounds (25 min cap)
100FT Sled Push
10 sledgehammers per side
1 heavy TGU per side
Plate OH carry to end of fence and back

Thursday December 8

Warmup power cleans for WOD
“CLR” 20 min cap
1 mile run, 40 pull-ups, 20 Power Cleans RX+155/105, RX 135/95, Scale 95/65
* Rest 5 min
WOD: 3 min max bike/row cals
Accessory: 3×10 GHD flute ham raises

Wednesday December 7

Strength: Snatch (squat)
1×50%, 2×3@60%, 3×2@65%, 1×75%, 1×80%, 1×85%
WOD: 12 min Skill EMOM (change movement every min, 4 rounds per movement)
5 KB push press per arm (choose a weight that is heavy but not impossible)
7 Burpees
9 Hollow Rocks (don’t rush through these, make them count!)

Tuesday December 6

Strength: Weighted Push-ups
WOD 1: (15 min cap)
21-15-9
KB Swings
Sit-ups
250m row
*rest 5 min
WOD 2: 800m run 

Monday December 5

Warmup lifts for WOD

WOD “The Air Force” 40 min cap
20 thrusters 95/65
20 SDLHP 95/65
20 push jerks
20 OHS
20 front squats
***4 burpees EMOM

Friday Dec 2

Skill: Kipping (10 min)
WOD 1: (10 min AMRAP) 1,2,3,4, etc
Rope climb
Hand release push-ups
Lunges (per leg)

WOD 2: (12 min cap)
800m run + 800m row

Thursday Dec 1

Strength: Hang Clean
1×50%, 2×3@60%, 3×2@65%, 1×75%, 1×80%, 1×85%
WOD: 20 min EMOM
2 hang cleans @75% + 4 lateral bar hops

Wednesday Nov 30

Strength: SA Alt DB Snatch 6×3/arm AHAP
WOD: 10 to 1 reps (20 min cap)
Alt DB Snatch (using 75% of heaviest set of today’s strength)
DB Goblet Squat
Burpees