Wednesday (13Dec17)

WOD times: 5am, 6am, 9am, noon, 4:30pm,
5:30pm, 6:30pm

WOD:
EMOM 5mins
1 strict muscle+ 1-2 kipping muscle ups

EMOM 24min 
Min 1: 12/15 Calorie Row
Min 2: 20 Kettlebell swing 35/50
Min 3: 50 Doubleunders*
*scale 25, 10 or 100 singles

Extra Credit 
4 rounds
15-25 GHD sit-ups
15 back extensions (add weight if you can)

Tuesday (12Dec17) 

WOD TIMES : 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 
– 

WOD:

Every 90secs for 5 rounds: 

1 snatch pull + 2 hang power snatch + 1 squat snatch @70-75% of 1RM SN

3 rounds-

20/30 Assault Bike 

30 alternating DB snatches 35/50

40 Wallballs 14/20 10ft 

Extra Credit 

EMOM 5mins 

4-6 strict chest to bar*

-immediately followed by-

EMOM 5mins

5-10 strict ring dips (add weight if you can) 

*scale as needed*

Monday (11Dec17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

EMOM 10mins 

Enderton Front Squat Complex 

•3sec pause 

•double bounce 

•front squat 

-start at 50% of 1RM front squat & work up 

Every 90sec for 5rounds 

clean pull + hang clean + front squats + split jerk @ 70-80% of 1RM C&J 

3×5 clean pull @ ☝️

Extra Credit 

For time:

30-20-10 reps of

Burpee box jumps 20/24 

Pull ups*

*scale: jumping pull ups/ ring rows 



Saturday (9Dec17)

Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Open Gym Lift:

Bench Press 

3×6 AHAP

DB Incline Bench Press

3×6 AHAP 

Banded Tricep Extension  

3×20 

DB/KB Rows 

3×6 AHAP

SUPERSET 

Strict pull ups 3×10 AHAP 

Strict dips 3×10 AHAP

Team WOD:

100 cal Assault Bike 

(Alternating every 10cals)

30 rounds of:

5 pull ups 

10 push ups 

15 squats 

(Alternate each movement)

100 cal Assault Bike 

(Alternating every 10cals)

Friday (8Dec7)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a 8RM back squat 

Christina’s B-Day WOD 

Teams of 2:

33 doubleunders 

33 shoulder to overhead 95/135

33 doubleunders 

33 squat cleans 105/155 

33 doubleunders 

33 front squats 135/185

33 doubleunders 

33 deadlifts 185/275 

33 doubleunders 

Extra Credit 

4 rounds NFT-

20-25 heavy Russian swings 

10 each leg KB/DB step ups 

Thursday (7Dec17) 

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym WOD: 

15min AMRAP 

2 rope climbs 15ft 

20m handstand walk

10 alternating pistols 
Scale:

Rope climbs- less height, 5to1 rope get-ups 

HS Walk- less distance, HS walk progressions, 3 wall climbs 

Pistols- box drops, assisted pistols

Wednesday (6Dec17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

EMOM 5mins 

1-3 strict muscle ups 

Teams of two-

3 rounds for time-

75/100 Cal Assault Bike

100 burpees 

2000m Row

*break up whatever way you like* 

Extra Credit 

3-5 rounds NFT 

10 hammer curls 

10 DB/KB bent over rows

10 DB/KB press 

Tuesday (5Dec17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every min on the min for 7min-

Clean into Enderton Front Squat complex

•3sec pause 

•double bounce 

•front squat 

*start at 50% of your front squat, add weight each set

7 mins to continue to work up to a max clean 

3×3 clean pull @ max clean weight of the 

For time:

5 rounds 

5 shoulder to overhead 125/185

15 toes to bar 

Extra Credit 

4 rounds NFT-

10-15 barbell roll outs 

10-15 supermans 

Monday (4Dec17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 6 rounds 

1 snatch pull + 1 hang snatch + 2 overhead squats @ 70-75% of 1RM snatch 

5min AMRAP 

5 burpees 

15 wallballs 14/20 10ft 

Rest 2mins 

5min AMRAP

10 box jumps 20/24

20 kettlebell swing 35/53

Rest 2mins 

5min AMRAP 

100 doubleunders 

Max HSPUs 

Extra Credit 

EMOM 5mins 

3-5 strict chest to bar*

-immediately followed by-

EMOM 5mins

5-10 strict ring dips 

*scale as needed*

Saturday (2Dec17)

Gym 9am-noonTeam WOD 11:15am 

Team WOD

Teams of 2

Team “Kelly”

5 rounds for time of:

Team Run 400m

30 Box Jumps 20/24

30 Partner Wall Balls 14/20
* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). 

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