Training December 31st – Jan 6th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

One class @ 11:30 AM

Find a 1RM Power Clean + Push Jerk

-then-

“Mind Eraser”

AMRAP 20

7 Power Cleans @ 135/95#

7 Burpees

150m Run

TUESDAY

Test Your Max Effort Set of Strict Pullups (We start the strict pullup cycle next week and you’ll need this number, so write it down).

-then-

Find a 1RM Front Squat

-then

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

*Time Cap: 15 min

WEDNESDAY

Find a 3 RM Deadlift

-then-

“Smooth Criminal”

AMRAP 15

60 Double Unders

30 Wall Ball Shots

15 Deadlifts @ 245/165#

THURSDAY

Skill Work on Handstand Pushups

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups, you choose the difficulty

FRIDAY

Work up to a moderate-heavy load in the complex: Power Clean + Front Rack Lunge (R) + Front Rack Lunge (L)

-then-

Partner WOD:

25 Front Rack Lunges (13R/12L) @ 75/55#

25 GHD Situps

20 Front Rack Lunges @ 75/55#

20 GHD Situps

15 Front Rack Lunges

15 GHD Situps

10 Front Rack Lunges

10 GHD Situps

5 Front Rack Lunges

5 GHD Situps

*Time Cap: 20 min

SATURDAY

Find a 1RM Overhead Squat from the Ground (no rack)

-then-

“Big Nancy”

5 Rounds

300m Hill Run

8 Overhead Squats @ 135/85#

*Time Cap: 20 Minutes