A) Every 5 minutes x 3 sets:
– 10 front squats
– 10-15 incline DB presses
*RPE on squats should increase per set (5-7-9)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10-15 KB swings (53/35)
3: 15-20 wallballs (20/14)
*RX+ – 15/12 cal row, 70/44 KB
A) Every 75 seconds x 10 sets
– 2 x (TnG power clean + push jerk)
*Work on cycling the barbell efficiently.
B) Open WOD 13.4
7 min AMRAP:
– 3 clean and jerks (135/95)
– 3 toes to bar
– 6 clean and jerks
– 6 toes to bar
– etc., increasing by 3s each round
C) 3 sets for quality:
– 20 alternating DB bicep curls
– 20 alternating Russian plate twists
For time in teams of three:
– 1500/1200m row (in 250/200m splits)
– 120 DB snatches (50/35)
– 1500/1200m row (in 250/200m splits)
– 120 pull-ups
– 1500/1200m row (in 250/200m splits)
– 120 alternating box jumps w/ step down (24/20”)
– 1500/1200m row (in 250/200m splits)
– 120 burpees over the rower
Masters
For time in teams of three:
– 1200/900m row
– 90 DB snatches
– 1200/900m row
– 90 ring rows
– 1200/900m row
– 90 alternating box step ups (24/20”)
– 1200/900m row
– 90 burpees
A) E2.5MOM – back squat
Set 1: 7@65%
Set 2: 5@75%
Set 3: 3@85%
Set 4: 1@90%
Set 5: 3@85%
Set 6: 5@75%
Set 7: 7@65%
*Focus on breathing and bracing appropriately.
B) Every 3 minutes x 4-7 sets:
– 400m run
– 10 UB thrusters
*Pick a weight on thrusters that is tough for 10 but unbroken
A) Every 3 minutes x 6 sets:
– 4 deadlifts @ 72-75%
– 4 bench press @ 72-75%
B) 3 sets for quality:
– 8/side front foot elevated split squat on 45lb plate
– 8 weighted or 4 negative pull-ups
*At or above last week’s heaviest set weight.
C) 3 sets:
– hand over hand bent over sled pull x 1 length
– max effort set of diamond push-ups
– 4 BB curls with 8 second eccentric
A) Every 90 seconds x 8 sets
– 3 TnG power clean + push jerk
*Work on cycling the barbell efficiently.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 6 shoulder to overhead
– 4-8 toes to bar
*pick a weight that is tough but unbroken for S2O.
*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.
C) 3 sets for quality:
– 8 BB abdominal rollouts
– 10 DB rear laterals
A) E2MOM – back squat
Set 1: 8@60%
Set 2: 6@70%
Set 3: 4@80%
Set 4: 2@85%
Set 5: 4@80%
Set 6: 6@70%
Set 7: 8@60%
*Focus on breathing and bracing appropriately.
B) 3 rounds for time:
– 500m row
– 10 single arm overhead DB walking lunges (R arm)
– 30 double unders
– 10 single arm overhead DB walking lunges (L arm)
– 30 double unders
C) 3 sets for quality:
– 20 plate twists
– 10 medball hamstring curls
Gym Closed
Merry Christmas!
