WODS 12/9/24

Monday 12/9

"STRENGTH"

Part 1
E2MOM for 8 minutes for 4 sets:
3 Clean Pulls 60-80%

Part 2
In 12 minutes
Clean & Jerk
5 sets 2 @ 50-80%

"CONDITIONING"

4 Rounds for Time:
4 Power Cleans (165/105)
12 Box Jump Overs (24/20")
20 Cal Row

Performance:
4 Power Cleans (135/75)

Fitness:
4 Power Cleans (95/65)
8 Box Jump Overs (16/12")
16/12 Cal Row

Tuesday 12/10

"STRENGTH"

In 20 Minutes: 
Build to a Heavy for the Day Back Squat
3-2-2-1-1

"CONDITIONING"

AMRAP 15 Minutes
5 Chest to Bar Pull-ups
10 Pushups
15 Air Squats

Performance:
5 Kipping Pull-ups

Fitness:
3-5 Ring Rows
5-8 Push Ups
10-12 Air Squats

Wednesday 12/11

"CONDITIONING"

Teams of 2
EMOM 30:
Min 0-1: Bike Cals
Min 1-2: Deadlifts (185/135)
Min 2-3: Double Unders
Min 3-4: Wallballs
Min 4-5: Toes to Bar
*Teams of 2, Split Reps/Alternating Movements

Performance:
Deadlifts (155/105)
Single Unders

Fitness:
Deadlifts (135/95)
Single Unders
Hanging Knee Raises 

Thursday 12/12

"STRENGTH"

3 Rounds for Quality / 10 Minutes
10 Double Dumbbell Step Back Lunges
10-15 GHD Sit-ups / 15-25 Abmat Sit-ups

"CONDITIONING"

5 Minutes Max Meter Row

"STRENGTH"

3 Rounds for Quality / 10 Mins
10 Goblet Cyclist Squats 
15 Weighted Glute Bridges

"CONDITIONING"

5 Minutes Max Meters Bike

"STRENGTH"

3 Rounds for Quality / 10 Mins
10 Dumbbell Pull Overs
21's Barbell Curls (7-7-7)

"CONDITIONING"

5 Minutes Max Meter 60ft Shuttle Run

Friday 12/13

"STRENGTH"

In 15 Minutes Complete
3 Sets of 10 Bench Press

"CONDITIONING"

AMRAP 2 minutes:
Max Burpees to Plate
Rest 2Min

AMRAP2
American Kettlebell Swings (53/35)
Rest 2Min

AMRAP2
Double Unders
Rest 2Min

AMRAP2
Thrusters (75/55)
Rest 2Min

Performance:
American Kettlebell Swings (44/25)
Thrusters (45/35)

Fitness:
American Kettlebell Swings (35/15)
Thrusters (35/15)

Saturday 12/14

"CONDITIONING"

Teams of 2-3.

AMRAP 22:
55 Cal Row
55 Box Jumps (24/20)
55 Jumping Pull Ups
55 Hang Power Cleans (115/85)

Performance:
35 Reps All
Box Jumps (20/16)
Hang Power Cleans (95/65)

Fitness:
35 Reps All
Box Jumps (20/16)
Hang Power Cleans (75/55)

"FINISHER"

10 Minutes of Mobility