WOD

Programming week of 221226   Day 1 Monday 221226   A. E:30 for 3:00  Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters + […]

Programming Week of 221219   Day 1 Monday 221219   A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3 A3. :30 loaded wall sit, rest to 4:00 x 3 *Build intelligently over the 3 sets Rest additional 3:00 then B B. AMRAP 6:00 3:

Programming Week of 221212   Day 1 Monday 221212   A AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35   Day 2 Tuesday 221213   A 1 set every 3:00 x 5

Programming Week of 221205   Day 1 Monday 221205 A. 3 Sets 90% effort 6:00 cap 6: 1 pushup + 4 shoulder taps 9 Box jumps nte 24” 12 alt db snatches 50/35 Rest to 10:00 then B B. 3 Sets 90% effort 6:00 cap 12 Deadlifts nte 135/95 9 Wallballs 6 Power cleans  Rest

Programming Week of 221128   Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24 10 Push press 95/65 15 Calorie row Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM

Programming Week of 22.11.21 Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional 3:00, then BB. AMRAP 12:00 barbell nte 95/6510 deadlifts10 front squats10 bar facing burpees10 pull-ups:30 restImmediately at 12:00 go to CC. 100 ab mat sit-ups for

Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to 4:30 then back to A1 x 2Rest as needed, then BB. For Time… capped @ 15:00Buy-in : 20 bjsd10-9-8-7-6-5-4-3-2-1… t2b1-2-3-4-5-6-7-8-9-10… wall ballsCash-out: 20 kbs (24kg/16kg) Day 2Tuesday 221115 A. AMRAP

Programming Week of 221107 Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00 Day

Programming Week of 22.10.31RETEST Week: Split Jerk 1RM & Grip Strength Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each minute Rest 3:00, then BB. EMOM 8:00 DEATH BY T2B2 T2B increase by 2 each round2, 4, 6, 8, 10, 12, 14, 16Rest 3:00, then CC. EMOM 8:00 DEATH BY

Programming Week of 221024 Day 1Monday 221024 A. Split Jerks 1RM Pre-test (next week is 1rm Re-test0:00 5 reps2:00 5 reps4:00 3reps6:00 3 reps8:00 1 rep10:00 1 rep12:00 1 repRest an additional 2:00 (14:00), then BB. EMOM 3:001. Burpees2. Burpees BJSD 24/203. Burpee BJO 24/20Rest 2:00, then CC. EMOM 3:001. Burpees2. Burpees medball cleans 20/143.