12
Dec
Coaches Choice
Squat Snatch
Build to a heavy power snatch or squat snatch for the day, your choice.
Conditioning
21-15-9
Deadlifts 225/155
Burpees
100M single arm farmers carry(choose weight)
ModWod
21-15-9
Deadlifts (relative weight)
Burpees
100M single arm farmers carry
12
Dec
Coaches Choice
Mash up
7 minutes to
400m run
Max reps of
15 kettle bell swings 53/35
25 air squats
Rest 2 minutes
7 minutes to
400m run
Max reps of
15 push press 95/65
25 sit ups
Rest 2 minutes
7 minutes to
400m run
Max reps of
15 front squats 95/65
25 double unders
ModWod
Mash up
7 minutes to
400m run
Max reps of
15 kettle bell swings (relative weight)
25 air squats
Rest 2 minutes
7 minutes to
400m run
Max reps of
15 push press (relative weight)
25 sit ups
Rest 2 minutes
7 minutes to
400m run
Max reps of
15 front squats (relative weight)
50 single unders
Score is total reps, each 400m is 1 rep.
11
Nov
2-3 sets
10 barbell deadlifts
5 barbell hang cleans
5 barbell front squats
25 single unders
Squat clean
Build to a heavy power clean or squat clean for the day, your choice.
Conditioning
Chipper
40 push ups
15 overhead squats 95/65
15 pull ups
30 push ups
12 overhead squats 95/65
12 pull ups
20 push ups
9 overhead squats 95/65
9 pull ups
10 push ups
6 overhead squats 95/65
6 pull ups
Mods
Overhead squats (relative weight)
Mod Push ups
Jumping/banded pull ups/ring rows
11
Nov
Coaches Choice
Shoulder to overhead complex
1 push press + 1 push jerk + 1 split jerk
Build to a heavy complex for the day.
Shoulder to overhead Conditioning
14 minute AMRAP
15 wall balls 20/14
10 alternating single DB overhead lunges (right arm) (choose weight)
10 sumo deadlift high pulls 95/65
10 alternating single DB overhead lunges (left arm) (choose weight)
30 double unders
ModWod
14 minute AMRAP
15 wall balls (relative weight)
10 alternating single DB overhead lunges (right arm) (choose weight)
10 sumo deadlift high pulls (relative weight)
10 alternating single DB overhead lunges (left arm) (choose weight)
60 single unders
11
Nov
2-3 sets
10 kettle swings
5 goblet squats
:20 second plank
Back squat
Build to a 1 rep max
Conditioning
3 rounds
18 alternating DB snatches (choose weight)
9 toe to bar
9 thrusters 95/65
200m run
ModWod
3 rounds
18 alternating DB snatches (choose weight)
9 knee to elbow/KAHAP/2X sit ups
9 thrusters (relative weight)
200m run
11
Nov
Core work
12 min EMOM
1- 6-8 toe to bar/knee to elbow/KAHAP
2- 14 DB Russian twists
3-:40 second plank
Rest 5-7 minutes
Conditioning
3 rounds
16 box jumps 24/20
16 kettle bell sumo deadlift high pulls 53/35
16 alternating back rack lunges 115/75
ModWod
3 rounds
16 box jumps (relative height)
16 kettle bell sumo deadlift high pulls (relative weight)
16 alternating back rack lunges (relative weight)
11
Nov
2-3 sets
5 barbell dead lifts
5 barbell hang snatch
5 barbell overhead squats
:20 second plank
Snatch complex
2 power snatch + 1 squat snatch + 1 overhead squat
Build to a heavy complex for the day.
Conditioning
16 minute AMRAP
25 double unders
12 sit ups
12 push ups
6 pull ups
6 thrusters 95/65
ModWod
16 minute AMRAP
50 single unders
12 sit ups
12 mod push ups
6 banded/jumping pull ups
6 thrusters (relative weight)
11
Nov
Coaches Choice
Partner Up!
20 minute AMRAP
Athlete 1
15 goblet squats 53/35
12 deadlifts 135/95
9 hang power cleans 135/95
6 shoulder to overhead 135/95
Athlete 2
400m run
One athlete will always be running a 400M, while your partner is working through AMRAP. When switching, pickup on AMRAP where your partner left off. Score is total amount of reps performed, 400m does not count.
ModWod
Partner Up!
20 minute AMRAP
Athlete 1
15 goblet squats (relative weight)
12 deadlifts (relative weight)
9 hang power cleans (relative weight)
6 shoulder to overhead (relative weight)
Athlete 2
400m run
11
Nov
2-3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell front squats
25 single unders
Clean complex
2 power cleans + 1 full squat clean
Build to heavy complex for the day, keep this complex unbroken.
Conditioning
4 rounds
9 push press 115/75
9 kettlebell swings 53/35
9 burpees over bar
ModWod
4 rounds
9 push press (relative weight)
9 kettlebell swings (relative weight)
9 burpees
11
Nov
2-3 sets
10 push ups
5 barbell strict press
10 kettle bells swings
Shoulder to overhead complex
4 sets of 2 push press + 2 push jerks + 1 split jerks
Build to a heavy complex for the day.
ModWod
14 minute AMRAP
30 double unders
10 Wall balls 20/14
8 toe to bar
6 overhead squats 135/95
ModWod
14 minute AMRAP
60 single unders
10 Wall balls (relative weight)
8 knee to elbow/KAHAP/2X sit ups
6 overhead squats (relative weight)