Programming: December 3rd - 6th

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Programming: December 3rd – 7th

Monday, December 3rd

Warm up:

10 Overhead Squats

10 push ups

250m row (in pieces 50m arms, 100m arms+core, 100m arms+core+legs)

10 Overhead Squats

10sec ring support hold +10 negative ring dips (jump to support then slowly lower down)

250m row focus on holding strokes per min steady while decreasing pace

Snatch warm up

Endurance: 1000m Row For Time

Warm up Squat Snatch 3-3-3 & ring dips


7 Squat Snatches, 165/110 lbs

14 Strict Ring Dips


Scaled WOD: 15 Min AMRAP
7 Squat Snatches 135/95
14 Ring Dips


Olympic Lifting Programming: Monday


Snatch 2-2-2-2-2-2

Shoulder Press: Week 4
1x5 at 40%

1x5 at 50%

1x5 at 60%



Tuesday, December 4th
Warm Up
: 3 Rounds Of
200m run

10 deep lunges

5each slow weighted shoulder warm ups - front straight up and down, side, circles

10 hollow ups

Strength: Shoulder Press 2-2-2-2-2

Push Press 3-3-3-3

Start your push press at the same weight of your last weight of your shoulder press

WOD:  "Fran"
For Time:


Thrusters 95\65

Pull ups


Olympic Lifting Programming: Tuesday


Power Clean 3-3-3-3-3-3

Front Squat: Week 4
1x5 at 40%

1x5 at 50%

1x5 at 60%



Wednesday, Dec 5th
Warm Up

Line Drills:

Heal toe walk>toes in walk>ankles in walk>high knees 5 in place and 5 with a lean

Then 2x

100 m Jump Rope Run

10 either Double Under attempts or 20 Double Unders or 5 triple unders

practice hang clean & rope climb

Strength: 12 min Alt EMOM (4 Rounds of Each)

1 Rope Climbs

7 Hang Power Cleans

25sec L-sit hold

WOD: 15min AMRAP

400m Run

30 Double Unders

1 Rope Climb


Thursday, December 6th
Warm Up
: 250 m Row
then 3x

10 KB straight leg deadlifts

10 Russian KB swings

10 slow Russian Twists with KB

Strength: Deadlift


WOD: “Baseline”

For Time:

500m row

40 Squats

30 Sit ups

20 push ups

10 pull ups


Olympic Lifting Programming: Thursday

Power snatch + 2 Overhead Squats 1-1-1-1-1-1

GHD 10-10-10-10-10



Friday, December 7th 2018
Warm Up:
2 Rounds Of

1min Bike

1min side lunges

1 min burpees

Strength: Front Squat with 3sec pause



6 rounds for time of:

3 Bar Muscle-ups

6 Alternating Pistols

9 Burpees

12 Dumbbell Hang Power Snatches, 35/20 lbs

15/12 Bike Calories



Saturday Olympic Lifting Programming


Power Snatch 3-3-3-3-3-3

Split Jerk 3-3-3-2-2-1-1

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