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)

 

#WorkHardBeNice