Month: December 2024

Skill Work: EMOM 6 minutes (alternating) 30 seconds of L-Sit hold 30 seconds Hand Stand hold Weightlifting: Push Press + Split Jerk E2MOM 12 minutes 3 Push Press + 1 Split Jerk at 80% of best Push Press WOD: Athletes choice of WOD A, B or C A: 20 Minute Row for Distance In 20…

Skill Work: EMOM 6 minutes 4 Toes to Bar plus 3 chest to Bar Pull Ups Weightlifting: Overhead Squat E2MOM 14 minutes 3 OHS at 75% of your 1 RM WOD: 12-9-6-3** -Power Snatch 135/95 lb -Front Squat 135/95 lb **40 lateral Bar Hops after every round *Cap 20 minutes*

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Squat E2MOM 14 Mins 5 back squats at 65% of 1 RM WOD: For time, CAP: 22 MINS 800m Run then 4 rounds of: 20 Wall ball 20/14 lb 10/9 10 hang power snatch 95/65 l then 800m Run    

Skill Work: Tabata Alternating Super Man/Hollow rock hold Weightlifting:Squat Clean plus Two Jerks EMOM 10 MINS 1 SQUAT CLEAN + 2 JERKS START AT 70% This complex is a combination of a full clean from the ground followed by two jerks WOD: (For Time) 100 bar facing burpees at the top of every minute UNTIL…

Skill Work: Handstand Push-ups EMOM 5 mins, straight set of HSPUs, rx+ for those who are able to DO STRICT HSPU! Weightlifting: Push Press + Split JERK E2MOM 14 Mins 3 push press + 1 split jerk at 75% best PUSH PRESS! This complex will be a combination of push presses plus a split jerk…

Skill Work: EMOM 6 mins 6 alternating pistols 3 strict pull ups Weightlifting: Clean DL plus power Clean E2MOM 14 Mins of 3 Clean Deadlifts + 1 PC@ 75% These are Clean DLs followed by a power clean. Maintain your hookgrip! This does not need to be touch and go. Look to maintain a neutral…

Skill Work: EMOM 8 mins 30 seconds of double unders on the even minute then 30 seconds of straight set of chest to bar pull ups on the odd minute Weightlifting: Overhead Squat E2MOM 12 Mins 5 OHS at 65% of your 1 RM WOD:  3 Rounds For time of: 9 Burpee Pull up 15…

Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall Weightlifting: Front Squat E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record…

Skill Work: Weighted Pull-ups EMOM 6 mins work up to a new 1 rm weighted pull up Weightlifting: Snatch E2MOM 10 Mins work up to a snatch heavy single WOD: 1-Mile Run (Time) Max Effort 1-Mile Run