12.5.24

Metcon
Partner WOD
20 min AMRAP
20 Pull-ups
30/24 Calorie Bike
40 Push-ups

Accessory
10 min EMOM
O: 5 Back Extensions
E: 10 Burpees

12.4.24

Strength
7 Rounds E3M
Back Squat
2x10; 2x7; 3x4

Accessory
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 30 Crossovers

12.3.24

Metcon
4 RFT
15 DB Push Press
200’ Farmers Carry
30 Double unders (RX+: 30 Crossovers)
RX: 35/25
RX+: 50/35

Strength
5 Rounds E2M
2 Press +
4 Push Press

Accessory
Tabata Row x2
Rest 4 minutes between

12.2.24

Metcon
Partner WOD
7 RFT
10 Deadlifts @ 225/155
10 OTB Burpees
Each partner complete 10 deadlifts and 10 OTBB to complete a round.
While partner is completing couplet, other partner is performing max calories on rower.
Rest 1 minute between rounds.

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and
the weight should decrease as the athlete progresses through the sets.

11.30.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

4 Rounds E2M
1 High Hang Snatch

4 Rounds E3M
1 Hang Snatch

CrossFit