Monday, December 13

Squat Clean @ 70% of 1 rep max

8 - 6 - 4 (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 4 reps with.

WOD

“Lambo”

4 Rounds for time

50 Double Unders

30 Air Squats

10 Push-ups

Tuesday, December 14

WOD

“Escalade”

3 Rounds for Time

800m Run

20 Deadlift

10 Burpees over the bar

*DL @ 225/155 lbs

Wednesday, December 15

Squat Snatch @ 70% of your 1 rep max

8 - 6 - 4 (4 - 4 - 4 - 4)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 4 reps with.

WOD

“Shelby”

20 Minute AMRAP

30 Wallballs

20 Box Jump Overs

15 KB Swings

*WB @ 20/14, KB @ 53/35 lbs

Thursday, December 16

WOD

”Lancer”

3 Rounds for time

400m Run

15 Overhead Squat

5 Wall Walks

20 Russian Med Ball/Plate twists

*Barbell @ 115/80 lbs, Plate/MB @ dealers choice

Friday, December 17

Bench Press

10 - 8 - 6 (10 - 10 - 10 - 10)

*Warm up to a heavy working weight. Increase weight as able between sets.

WOD

“WRX”

15 EMOM

3 Clean & Jerk

5 Burpees

*Alternate movements each minute. C&J @ 135/95

Saturday, December 18

Overhead Squat

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up to a heavy working weight you can complete 5 reps with. Increase weight as able.

WOD

“Wrangler”

For time

6 - 12 - 18 - 24 - 18 - 12 - 6

Toes to Bar

Alternating KB Snatch

*KB @ 53/35