WOD

December 8, 2021

12/8/21

Weightlifting
Back Squat (Weight)
Every 4 Min for 16 Min

3 1&1/4 Back Squats

* Perform a squat to full depth, stand until hip crease is about the knee, return to the bottom, then stand tall.

Metcon
Metcon (AMRAP – Rounds and Reps)
Climb the ladder for 8 Min:

2 DB Box Step Overs 24/20" W/ 50’s/35’s*
6 Box Jump ATWO’s 24/20"

*Add 2 Step Overs each round. Box jump ATWO’s remain at 6.

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Min

27/20 Cal Echo Bike
9 Wall Walks
3 Front Squats 225/155

December 7, 2021

12/7/21

Weightlifting
Power Snatch (Weight)
On a 15 Min Clock:

1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch AHAP

*Rest 1-2 Min between sets

Metcon
Metcon (Time)
7 Rounds:

7 Devils Presses 50/35*
100M Run
7 T2B
100 M Run

*Perform 1 Fewer Devils Press each round

-Coaches will offer alternatives for running, weather permitting

Extra Work
Metcon
EMOM for 6 Min

10/7 Cal Row
5-15 CTB Pull Ups

December 6, 2021

12/6/21

Gymnastics
Metcon
EMOM 2 Min
6 Gymnastic Kips on Rings
EMOM 2 Min
3 Turnovers (Muscle Ups W/O Dip)
EMOM 2 Min
1-3 Burpee Muscle Ups

*If unable to turnover on high rings, practice ring transitions on low rings w/ feet on the ground.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min

10 Thrusters 135/95
6 Burpee Muscle Ups
75 Double Unders

Extra Work
Metcon (Time)
For Time:

28/21 Cal Ski
Rest 4:00
28/21 Cal Ski

December 3, 2021

12/3/21

Weightlifting
Hang Power Snatch (Weight)
For 15 Min, practice the following complex:
1 Tempo Snatch Pull
+
1 Hang Power Snatch

-Drop and reset between the pull and the snatch. The snatch is performed at normal speed.

*Start light and add weight if mechanics remain sound.

Metcon
Metcon (Time)
AMRAP 2 Minutes, until 50 Box Jumps have been completed:

2 Wall Walks
12 Sumo Deadlift High Pull 95/65
Max Box Jump Overs 30/24" in remaining time
Rest 1:00

-Score is time when the 50th Box Jump has been completed.

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min with a partner:

P1: Ski 150M
P1: 10 T2B
P2: Ski 150M
P2: 10 T2B
P1: Row 150M
P2: 5 Muscle Ups
P1: Row 150M
P2: 5 Muscle Ups

Count Ski/Row segments as 1 rep

December 2, 2021

12/2/21

Metcon
Metcon (Time)
5 Rounds:

20 HSPU
15/12 Echo Bike
10 Front Squats 155/105
Rest 2:00

*You must rest the entire 2:00

Metcon
Metcon (Time)
For Completion:

12/11K C2 Bike
Every 3:00 until completed:
Perform 1-2 Legless Rope Climbs

*Athletes should only attempt 2 legless climbs if they can do so with minimal rest between.

December 1, 2021

12/1/21

Weightlifting
Snatch (Weight)
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

then,

4@65%
3@70
2@75
4@70
3@75
2@80
4@75
3@80
2@85

-Rest 2-4 Min between sets, drop and reset

Metcon
Metcon
Optional Bodybuilding

3-5 Sets

10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extensions

Extra Work
Metcon (Time)
For Time:

20 DU’s
Run 400M
40 DU’s
Run 400M
60 DU’s
Run 400M
80 DU’s
Run 400M
100DU’s
Run 400M

November 30, 2021

11/30/21

Core Work
Metcon
3-5 Sets of 20 Ab-Mat sit ups

-Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees.

-Use a light DB (35/25 or less) or no weight

Metcon
Metcon (Calories)
On a continuous 24 min clock:

Every 3 Min for 12 Min
12 CTB Pull Ups
15 Wall Balls (heavier preferred)
Row for Cals in remaining time

Every 3 Min for 12 Min
15 Wall Balls (heavier preferred)
12 CTB Pull Ups
Row for Cals in remaining time

-There is no rest at any point, a new round starts every 3 min
*Score is total Cals rowed

Extra Work
Metcon (Weight)
For 18 Min, practice the following complex:

1 Jerk Dip + 1 Split Jerk

-Start light and add weight each set, focusing on a vertical dip and drive.

November 29, 2021

11/29/21

Weightlifting
Pause Back Squat (Weight)
Pause Back Squat

6-5-4-3-2-1

No Tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM Back Squat and add weight if mechanics are sound.

-Rest 2-4 minutes between sets

Metcon
Metcon (Time)
For Time:

50 Bar Facing Burpees

Extra Work
Metcon (Time)
3 Rounds:

5 Deadlift 275/185
15 Strict HSPU’s
5 Deadlifts 275/185
50′ HS Walk

November 25, 2021

11/25/21

Metcon
SAMPLE PLATTER (Time)
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

4 Rounds
8 HSPU’s
15 KBS (53/35)

3 Rounds
15 Box Jump Overs (24/20)
15 T2B

2 Rounds
20 WB (20/14)
30 Sit Ups

1 Round
50 Burpees

Happy Thanksgiving!!

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