FRIDAY
Noon Only Class
EMOM x 10 min: 3 Front Squat from the rack @ medium weight + 20 DU
5 Rounds:
AMRAP in 2 min: 50m sprint + 8 HR Pushups
Rest 60 sec
WEDNESDAY
5:15am & Noon Only Today
A1) HSPU x 5-8 reps x 4 sets, rest 60 sec
A2) Strict Chinups x 5 reps x 4 sets, weighted as able, rest 60 sec
3 Rounds:
1000m row
10 Deadlifts (275/185)
50 DU
TUESDAY
Twelve Days of Christmas CF RUK Style:
1 Power Snatch (135/95)
2 HSPU or Wall Walks
3 Ring Dips
4 Power Cleans (135/95)
5 Burpee Pullups
6 Wall Ball (20/14)
7 KB Swings (53/35)
8 Box Jump Overs (24/20)
9 TTB
10 Jumping Lunges Each Leg
11 Deadlifts (135/95)
1200m run
* completed just like the song, 1 Power Snatch, then 1 Power Snatch and 2 HSPU, then 1 Power Snatch, 2 HSPU, and 3 Ring Dips etc
MONDAY
A) Clean Thrusters: 8 sets of 1 to heavy single, rest 60 sec between each single
B) 20-15-10:
Overhead Lunge EACH Foot, hold plate OH (45/25)
Alt DB Snatch (45/25)
360.59
360.59
A) STRENGTH WOD
EMOTM – 10 Min: 2 Squat Snatch (tng) – moderate to heavy – same weight across all 10 rounds.
B) WOD
20 Min CLock: Buy-in 1 Mile Time Trial
Complete AMARAP in the remaining time of the 20 minute clock.
30 Push Ups
20 Med Ball Cleans (20, 14)
100 meter Farmer Carry (70’s, 53’s KBs)
*Post Mile Time & total rounds completed
360.58
360.58
A)
WOD
3 sets @100% effort, goal is to get your absolute best possible score
on the first set and do your best on each subsequent one, NOT your
best average of the 3.
Run 200m
15 KB Swings (70, 55)
25 burpees
15 KB Swings (70, 55)
Run 200m
*rest exactly 5 min bw sets
B)
MIDLINE / SKILL WOD
4 Rounds not for time
12 Pistols (6/6)
12 DB/KB Windmills (6/6)
360.57
360.57
A)
Strength WOD
Back Squat 1 x (5,5,3,3,1,1)
ACHIEVE A 1 Rep Max
*90-120 seconds rest between sets.
*14 min cap
B)
WOD
21-15-9
Snatches (95, 65)
Pull-ups
*400 meter Run after each round (21,15,9)
*12 Minute Cap
360.56
360.56
WOD – Strength
Floor Press – 4 sets x 10 reps
WOD – For Time
100 Pull-ups
100 Wallballs (20, 14)
100 Sit-ups
200m Farmers Carry 70/53
360.55
360.55
WOD – Each For Time
Every 10min start the next WOD…
1.) 30 Snatches (135, 95)
2.) 60 OH Squats (135, 95)
3.) 90 Double KB OH Walking Lunges (55, 35)
WOD – Midline For Time
50 Medball V Sit-ups
