December 2020

Tempo Front Squat E3MOM 5 Sets x 3-5 Reps (60-80%) **3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up** 10min AMRAP: 10 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 10 Pull-Ups MRX Ring Rows REST 1min 2min Finisher/AMRAP: Max WallBall Sit-Ups or Toes to Bar (athletes choice) Core, Shoulder & Flexibility […]

Tempo Bench Press E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:6 Bar Facing Burpees3 Hang Clean & Shoulder to Overhead12 Barbell Push-Ups MRX Push-Ups 300m Run/Row or 0.8km Assault BikeBB Load= 155/105 RX+205/135 MRX115/75 Core & Chest Development 18 Barbell Good Mornings18 Barbell Sit-Up to Press18

Tempo Sumo-Deadlifts E3MOM 5 Sets x 3-5 Reps **1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down** Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row to Max Reps Kettlebell Swings 2:00-3:00 – REST 3:00-5:00 200m Row/Run to Max Reps 1Arm/1Leg Kettlebell Deadlifts *switch arms/legs as needed 5:00-6:00 – REST 6:00-8:00 200m Run/Row

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up** 6min AMRAP: 6 Squat Cleans 115/75 RX+135/95 MRX 95/65 6 Toes to Bar 12 Box Jumps 24/20” RX+30/24” MRX 20/18” Rest 3min 6min AMRAP: 6 Hang Squat Cleans6 Bar Muscle-Ups MRX Chest to Bar Pull-Ups12 WB

“Pearl Harbor” by DB For Time: 7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Assault Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma7 Ground to

“CFr’ Test 1” by DBFor Time: 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Assault Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Assault Bike 25 Front Squats 200m Run, Row or 0.5k Assault Bike25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Assault Bike25 Thrusters CFHSV Running & Endurance WOD: 800m

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on Handstand Push Ups & Double Under form & technique “Double Up for Diane” by DB For Time: 21 Deadlifts 225/155lbs RX+ 255/175 MRX 185/125 21 Handstand Push-Ups RX+ 4/2″ deficit MRX 2/4″ rise 84 Double Unders15 Deadlifts15

12min EMOM 1st Minute – 1 Power Snatch to 2 Hang Power Snatch to 1 Power Snatch2nd Minute – REST3rd Minute – 1-5 Strict Toes to Bar to 5-10 Kipping Toes to Bar 4th Minute – REST *Perform 3 times* 10min AMRAP: 10 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/1215 Kettlebell Swings30

12min EMOM 1st Minute – 10 Bench Press to 5-10 Dips 2nd Minute – REST 3rd Minute – 5-10 Standing Plate Chest Press to 5-10 Fingertip Push-ups 4th Minute – REST *Perform 3 times* 3 Rounds For Time: 3 Over Bar Burpees 6 Barbell Push-Ups 9 Deadlifts6 Hang Power Cleans 3 Front Squats 36 WallBall

12min EMOM 1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats2nd Minute – REST3rd Minute – 1-5 Bar Muscle Up or Strict Pull-up/Chest to Bar Pull-Ups to 5-10 Kipping Pull-ups/Chest to Bar Pull-Ups 4th Minute – REST *Perform 3 times* 2 Rounds For Time or (1 Round For Time): 400m (800m)