Monday
Strength
Back Squat

Complete a 3×20 at a challenging weight.

This is a request by coach Ian to finish off the year, have fun!
And if you did Back Squat on Saturday, consider taking today a bit lighter.

WOD – 5 rounds for time, 20 min cap
12/8 Calorie Echo Bike
2 Rope Climb
10 Box Jump Overs

1 min rest between rounds

Athlete Notes:
-Because there is built-in rest, aim to move fast during each round, particularly during the Bike and Box Jump Overs.

Level 3: 6 rounds (if you complete in under 15 minutes)
Level 2: As Prescribed (RX)
Level 1: Modified Rope Climb

Score = Time

Tuesday
Strength
Bench Press

15 minutes to complete a 5×5 at 70%-75%.

Then, complete the 100 rep Blank Bar Challenge.

If you have completed this before with a blank bar, add 10lbs.
If you have completed this before with the additional weight, then add another 10lbs.

WOD – 20 min EMOM
Minute A: 15-12-9-6-3 Deadlifts*
Minute B: 6-10 Strict Pull-Ups
Minute C: Max Calories on Rower
Minute D: Rest

*No levels today, just increase Deadlift load each round, starting at 50% of your 1RM and finishing around 75% of your 1RM.

Score = Total Calories on Rower

Wednesday
WOD – 38 min AMRAP
5 Power Cleans
10 Burpees Over Bar
15 Kettlebell Swings
20 Jumping Lunges
Run (200m, 400m, 600m…)

L3: 185/125lb and 70/53lb
L2: 155/105lb and 53/35lb (RX)
L1: 135/95lb and 35/26lb

Score = Rounds + Reps (100m Run = 1 Rep)

Thursday
Closed for the holiday – enjoy time with you friends, families, and loved ones.

Friday
Skill
Kipping Work (Pull-Ups, Toes To Bar, Muscle-Ups)

10 min EMOM, pick a rep count you can sustain

WOD – 22 min

0:00-4:00
Max Calories on C2 Bike

4:00-6:00 Rest

6:00-16:00 ascending ladder
Wall Walk (1-2-3…)
Thrusters (1-2-3…)
Sit-Ups (2-4-6…)

16:00-18:00 Rest

18:00-22:00
Max Calories on C2 Bike

L3: 135/95lb and HSPUs instead of Wall Walks
L2: 115/75lb (RX)
L1: 95/65lb and Wall Walks only increase every 2 sets (1-1-2-2-3-3…)

HYROX

Tuesday
WOD 1 – 15 min AMRAP
20 Wall Balls
15/12 Calories on Ski Erg
200m Farmers Carry

WOD 2 – 20 min EMOM
Minute A: Max Distance Sled Push
Minute B: 10 Burpees
Minute C: Max Calories on Rower
Minute D: Rest

Wednesday
WOD – 38 min AMRAP
Burpee Broad Jump Down and Back
10 Calories on Echo Bike
15 Kettlebell Swings
20 Jumping Lunges
Run (200m, 400m, 600m…)

Sunday
WOD 1 – 10 min
With a Partner complete the following (5 rounds of each):
Partner 1: 1 minute Max Distance SkiErg
Partner 2: 1 minute Plank

WOD 2 – 19 min

5 min AMRAP of:
7 Burpees
7 Box Jump Overs

2 min rest

5 min AMRAP of:
1 Sled Push down
1 Sled Pull back

2 min rest

2 min AMRAP of:
10 Wall Balls
10 Sit-Ups