12.15 - 12.21

MONDAY

WOD

GREEN

20 Minutes EMOTM

5 Pull ups

10 Pushups

15 Squats


WOD

BLACK

Chelsea with a twist

30 Minutes EMOTM

5 Chest to bar pull ups

10 Hand release pushups

15 Squats

(On the ODD minute perform 15 Box jumps instead of 15 Air squats )


STRENGTH

5 Rounds
8 Bent over rows (heavy, same weight across )
SS with 12 ring rows and 15 pull aparts


TUESDAY

WOD

GREEN

50 Sit ups

25 Double under attempts

50 Sit ups

50 Lunge steps

50 Sit ups

25 Burpees

50 Sit ups


WOD

BLACK

50 Sit ups

50 Double unders

50 Tuck Crunches

50 Lunge steps

50 V-ups

50 Burpees

50 Sit ups


STRENGTH

Back Squat

4x12 @ 70%

SS with 8 Weighted step ups per leg


WEDNESDAY
 
WOD

GREEN

3 Rounds

500 M Row

21 KB swing 53/35

12 Ring Rows
 

WOD

BLACK

HELEN

3 Rounds

400 M Run

21 KB Swing 53/35

12 Pullups


GREEN

STRENGTH

12 Minute EMOTM

ODD- 3 Hang Squat Snatches (pick a weight that will allow you to focus on proper technique )

EVEN-15 pull aparts


BLACK

STRENGTH

16 Minute EMOTM

ODD-3 Snatches at 80% of your 1 RM

EVEN- 10 Strict Pullups


THURSDAY


WOD

GREEN

100 Air Squats

80 Burpees

60 Wall Ball  20/14

40 V-ups


WOD

BLACK

200 Double unders

100 Air Squats

80 Burpees

60 Wall Ball  20/14

40 toes to bar

20 Strict Hand stand pushups

10 muscle ups


STRENGTH

Back Squat

5x5 As heavy as possible with a 3 second pause in the bottom


SATURDAY
 
WOD

GREEN

15 Ground to over head at a challenging weight

15 Box jumps 24/20

15 Ground to over head at a challenging weight


WOD

BLACK

15 Ground to over head (135/95)

15 Box jumps 30/24

15 Ground to over head (135/95)


STRENGTH

8 Minute EMOTM

Using the same weight for both movements

ODD- 5 Strict Press at a challenging weight

EVEN- Max unbroken push press


SUNDAY

WOD

GREEN

12 Minute EMOTM

ODD - 15 calorie Row

EVEN- 10 Burpee Box jump over 24/20


WOD

BLACK

EMOTM until failure

ODD- 20 calorie Row

EVEN- 10 Burpee box jump overs 24/20


STRENGTH

GREEN

3 Max unbroken sets of

Rest as needed between attempts , do not change movements until all 3 sets are completed

-Pullups

-Dips

-Toes to bar

-Pushups


STRENGTH

BLACK

3 Max unbroken sets of each movement

1 minute rest between sets , do not change movements until all 3 sets are complete

-Pullups with a 3 second pause at the top

-Dips with a 3 second pause in the bottom

-Toes to bar with a 3 second pause at the top

-Pushups with a 3 second pause 2" off the floor