Monday 10
WOD 1
15 mins to complete
Hook Grip Deadlifts
6-6-6-6-6
Use same weight across all sets
WOD 2
3 Rounds For Time
50/35 Cal Row/Bike/Ski
15 American KB Swings @ 32/24
15 Wall Balls @ 9/7
18 min T.C.
Tuesday 11
WOD 1
EMOM24
- 7 Pull Ups
- 7 Push Ups
- 7 T2B
- 7 Ring Dips
WOD2
AMRAP12
20 Front Rack Lunges @ 42.5/30kg
20 DU
20 Box Jumps 24/20″
Wednesday 12
WOD
Each athlete to complete
the same round
Tag Team
(2 Rope Climbs)
21 – 15 – 9
Power Snatch @ 42.5/30
HR Push Ups
(2 Rope Climbs)
15 – 12 – 9
Power Clean @ 60/45
Bar Facing Burpees
(2 Rope Climbs)
12 – 9 – 6
Deadlifts @ 80/60
HSPU
(2 Rope Climbs)
35min T.C.
Thursday 13
WOD 1
EMOM 16
- 20 Kips
- 6 Lunge to Handstand
- 30s Bar Tuck Hold
- 30s Handstand hold (Against wall)
WOD 2
15 mins to complete
Tempo Thrusters @ 33X0
3-3-3-3-3-3
Friday 14
Christmas WOD
Saturday 15
Coaches WOD
Sunday 16
REST DAY