WOD | 06.12.2021
10 Rounds For Time Of:
1 Power Snatch
3 Overhead Squats
Men: 80kg
Women: 55kg
Strongman 06.12.21
E6MOM x 5
20m Rope Pull
20m Sled Drag
2-5 Atlas Stone To Platform
WOD | 07.12.2021
EMOM For 24 Minutes:
1. 15/12 Cal Bike (BV: 18/15 cal row)
2. 12 Push Ups
3. 15/12 Cal Ski (60 double unders)
Strength 07.12.21
Bench Press
3 Reps @70%
3 Reps @80%
Max Reps @90%
Yates Rows
5 Sets 5 Reps
4 Sets
12 Lateral Raises
12 Bicep Curls
12 Dumbbell Shoulder Presses
Oly 07.12.21
Clean And Jerk
A) Warming Up
Tall Cleans
B) Weightlifting
Cleans
5 Sets of 2
*2 Sec Pause In The Catch
C) Weightlifting
EMOM 10 Min
3 Push Jerks @70-80%
* 2 Sec pause in the dip
D) Strength
Double Dumbbell Shoulder Press
4 Sets 12 Reps
E) Strength
Wide Grip Pull-Ups
4 Sets 8 Reps
F) Accessory
5 Sets
4 Broad Jumps
WOD | 08.12.2021
AMRAP In 15 Minutes:
5 Muscle Ups
10 Front Squats 70/50kg
20/15 Cal Row (BV: 200m run)
Strongman 08.12.21
6 Sets
3 Anderson Squats
8 Sandbag Squats
Reverse Sled Drag
1-2 Sets 80m
WOD | 09.12.2021
A. Dips
5-3-3-1-1-1
B. EMOM In 20 Minutes:
10 Burpees
* The goal is to go fast. If you can not finish in 30 sec then scale down the reps!
Strength 09.12.21
Back Squats
3 Reps @70%
3 Reps @80%
Max Reps @90%
Romanian Deadlift
4 Sets 12 Reps
GHD Hip Extensions
4 Sets 15 Reps
WOD | 10.12.2021
On a 10 Min Clock:
Max Cal Bike In 3 Minutes
Run 400m (BV: row)
20 Deadlifts 80/55kg
Remaining Time Max Kettlebell Swings 24/16kg
Score is calories bike + reps kettlebell swings
Finisher:
Hammies
WOD | 11.12.2021
A. Shoulder Press
1-1-1-1-1
B. For Time
10 Shoulder Presses
20 Push Presses
30 Thrusters
Men: 30kg
Women: 20kg
Strongman 11.12.21
20 Min To Build Up To A Heavy 15m Farmers Carry
Block Pulls
6 Sets 3 Reps
Strength 11.12.21
Deadlifts
3 Reps @70%
3 Reps @80%
Max Reps @90%
Bulgarian Split Squats
4 Sets 8/8 Reps
Sandbag Carry
EMOM 10
20m
Oly 11.12.21
Snatch
A) Warming Up
Snatch Balance
B) Weightlifting
Snatch
5 Sets of 2
*2 Sec Pause At The Knee
C) Weightlifting
EMOM 10 Min
3 Power Snatch @70-80%
D) Strength
Deficit Snatch Pulls
6 Sets 3 Reps
E) Strength
GHD Hip Extensions
4 Sets 15 Reps
F) Strength
GHD Sit Up Hold
3 Sets 1:00
Add Weight if Possible
WOD | 12.12.2021
10 Rounds For Time Of
20 Reverse Lunge Steps 2×22.5/15kg (10/10)
14 DB Floor Press 2×22.5/15kg (7/7)
8 Bar Muscle Ups (4/4)
