Monday – 12/13/21:
Strength/skill :
Every 90s x5
3 UB power snatches
*build to heavy set. Last set should be heavier than workout weight.
“Weapon of Choice”
For Time: (20 min cap)
30 Power Snatches 135 / 95 lb
2,000 Meter Row
100 Wallballs 20 / 14 lb(10/9ft.)
[Partition However You’d Like]
SCORE: Time.
Tuesday – 12/14/21:
Primer:
3 push jerks
*build to heavy. From racks.
“You Up?”
AMRAP 10:
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
Add 1 Rep Per Round
Box: (24″/20″)
Barbell: 115 / 85 lb
*goal today is to jump regardless of box height.
SCORE: Rounds + Reps. If you complete the round of 10’s and get 3 burpee box jumps in the 11’s, your score would be 10+3.
Wednesday – 12/15/21:
“Concrete Jungle”
On the 3:00 x 7 Rounds: (21 min)
400 Meter Run
12 Chest to Bar Pull-ups
*Mod banded c2b
Cash out (in class after WOD)
4 rounds
12 Bulgarian split squats (12 each)
10 DB lawnmower rows AHAP
*use weight on split squats if desired.
SCORE: Enter all 7 split times. Overall score will be the sum total.
Thursday – 12/16/21:
Strength:
Every 90s X5
6 bench press @75% or AHAP
*sets are across. Not building.
“Dirty Dozens”
Teams of 2
AMRAP 20
12 DBL DB Deadlifts
12 DBL DB hang cleans
12 DB DB front rack lunges
Dumbbells (50’s/35’s)
*Every 2 minutes 15/12 calorie assault bike must be completed. One may continue on DB work as other bikes.
Friday – 12/17/21:
Strength:
E3MOM x 3
10 back squats
*goal is to hit around 65% for all sets.
“Belly of the Beast”
AMRAP 16:
4 Wall Walks
8 Dumbbell Snatches 70 / 50 lb
12 Toes to Bar
SCORE: Rounds + Reps
Saturday – 12/18/21:
“Sager’s Wager”
5 Rounds For Time:
60 Double Unders
15 Overhead Squats 115 / 85 lb
3 Rope Climbs (15ft.)
SCORE: Time