Month: December 2023

Strength: Overhead Squat 5 x E2MOM 3 @ 75% of Overhead Squats WOD: 14 Minute AMRAP 10 HSPU 10 Deadlift 125/185 10 C2B

Strength Training: 10 RM Back Squat WOD: Tabata This! (5 Rounds ) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.…

Strength: Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press 1 RM of true Bear Complex: 7 reps of complex WOD 15 Minute AMRAP 20 Burpees to 6″ target 20 S2OH 65/95 20 T2B

Coaches Choice: Skill Work Strength: Back Squat 5xE2MOM 5 @ 70% WOD (For Time): 10-20-30-20-10 Cal Row Sit Up

Strength: Power clean + Push jerk Complex 6xE2MOM 2 x 2 Power Clean + 1 Push Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% Clean Pull 4 x 3 @ 100% *use 1RM clean for percentage WOD (For Time): 42 – 30 – 18 DBx1 Snatch 35/50 21 – 15…

Strength: Power Snatch 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% Overhead Squat 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% WOD: Jeremy (For Time) 21-15-9 Overhead Squats, 95# / 65# Burpees

Strength: Push Press 6xEMOM 2 x 3 @ 60% 2 x 3 @ 65% 2 x 3 @ 70% Front Squat 5xE2MOM 5 @ 70% WOD: 15 Minute AMRAP – Team of 2 100 Pullups 100 Pushups 100 Situps 100 Air squats

Weightlifting: Snatch 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% Clean and Jerk 6xE2MOM 2 x 2 Clean + 1 Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% WOD: 10 Minute AMRAP 3 – 6 – 9 – 12 – 15 …..…

Weightlifting: Power clean + Push jerk Complex 5 x E2MOM 3 x 1 Power Clean +1 Push Jerk @ 75% 2 x 1+1 @ 80% WOD: 12 Minute AMRAP 3,6,9,12 …. increase by 3 each round Strict Pull Up Snatch 75/105 HSPU