Sunday, November 29 – Saturday, December 5

Posted on November 29, 2020 by Jesse Cole

 

Sunday, November 29

WOD: TABATA (x2)

• Handstand Hold or Piked Hold
• Squat Jumps
• Plyo Push-Ups
• Hollow Rocks
• Mountain Climbers

 

Monday, November 30

WOD: 24 Minute EMOM

• Minute 1: 5 Clusters (95/135)
• Minute 2: 10/12 Calorie Row or 8/10 Calorie Bike
• Minute 3: 4 Burpee Pull-Ups (go up by 2 reps each round)
• Minute 4: Max Ring L-Sit or Hanging Knee Tuck

 

Tuesday, December 1

Strength: Bench Press

• 5-5-5-5

*Build to heaviest set of 5

WOD: 3 Rounds For Time

Buy-In: 50 Push Press (55/75)

3 Rounds:

• 5 Devil Press (35/50)(2 Bells)
• 25 Sit-Ups
• 60 Double Unders or 120 Single Skips

Buy-Out: 50 Push Press (55/75)

 

Wednesday, December 2

Strength: Overhead Squat

3-3-3-3

*3 second descent

WOD: 10 Minute AMRAP

• 2 Snatch Grip Deadlift (95/135)
• 2 Hang Power Snatches (95/135)
• 2 Back Rack Thrusters (95/135)
• 20 Lateral Jumps

 

Thursday, December 3

WOD: For Time

4 Rounds:

• 15 Calorie Row or 12 Calorie Bike
• 15 Wall Balls (14/20)(9’/10′)

3 Rounds:

• 12 Alternating KB Snatch (35/55)
• 8 Alternating Push-Up Over Bell

2 Rounds:

• 20 Goblet Squats (35/55)
• 10 Burpees

1 Round:

• 30 KB Swings (35/55)

 

Friday, December 4

Strength: Clean Complex

• 1 Deadlift + 1 Clean High Pull + 1 Power Clean

*Build to heaviest complex

WOD: For Time

• 25 Power Cleans (65/95)
• 10 Bar Muscle-Ups
• 50 DB Step-Ups
• 10 Bar Muscle-Ups
• 25 Power Cleans (65/95)

*Scale MU with 10 Chest to Bar Pull-Ups

 

Saturday, December 5

WOD: 5 Rounds For Max Reps

1 Minute On/ 30 Seconds Rest

• Alternating DB Hang Clean (35/50)
• Row or Bike (Calories)
• DB Thrusters (35/50)
• Burpee Box Jump (20/24)