Training Log

Duathlon For Time: (12min cap) Combo (2) of any of the following: -800m Run -800m Row -2k Bike 6 Rounds For Time: (25min cap) 200m Row/Run or 0.5k Bike 6 Over the Bar Burpees 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65 12 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs REST 1min after […]

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 13min AMRAP: 13 Kettlebell Swings 39 Double Unders 7 Kettlebell Goblet Thrusters 6 Bar Muscle Ups RX+ Ring Muscle Ups MRX Chest to Bar Pull-Ups Kettlebells = 24/16kgs RX+ 32/24 MRX

Sumo-DeadLift E3MOM 5×5 @75-85% E3MOM “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row/ Snow Run / 0.6k Bobsled Bike 20 Sumo Deadlift High Pull 95/65lbs RX+115/75 MRX 75/55 15 Big Belly Push-ups 10 Snowball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Santa Squat Snatch *compare to Dec 22, 2020;

Tempo Strict Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down -2sec Reset** 18min AMRAP: 3 Cleans 165/115 RX+205/135 MRX 115/75lbs 3 Hang Cleans 3 Shoulder to Overhead 9 Over the Bar Burpees Core Development 2×12 Weight Plate Ground to Overhead 55/45 45/35 35/25 2×18

HERO WOD “The Seven” 7 Rounds For Time: (45min cap) 7 Handstand Push-Ups MRX 2/4″ rise 7 Thrusters 135/95lbs MRX 95/65 7 Knees to Elbows 7 Deadlifts 245/165lbs MRX 185/125 7 Burpees (open hip / clap hands verhead) 7 Kettlebell Swings 30/24kgs MRX 24/20kgs 7 Pull-Ups MRX Ring Rows *One Bar; Athlete responsible for Load

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run 80 Jingle Bell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 800m ROW or Bike 2km 80 Double-unders 600m Run 60 Jingle Bell Squats 600m ROW or Bike 1.5km 60 Double-Unders 400m Run 40 Jingle Bell Swings 400m ROW or Bike 1km 40 Double-unders 200m Run

Power Clean & Hang Clean Build Up E2MOM 5 Power Clean – 5 Hang Clean 3 Power Clean – 3 Hang Clean 1 Power Clean – 1 Hang Clean For Time: (18min cap) 50 Box Jumps/Step-ups 25 Hang Cleans 50 Wallball Sit-ups RX+ GHD Wallball Sit-ups 25 Power Cleans 50 Wallball Sit-ups RX+ GHD Wallball

Differing Deadlifts Build Up E2MOM 9 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettkebell Deadlifts 6 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettlebell Deadlifts 3 Barbell Deadlifts MainSite WOD Every 1 minute, complete: 1 Wall Walk

Tempo Overhead Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 14min AMRAP: 7 Overhead Squats 95/65 RX+135/95 MRX 75/55 14/12 Calorie Row / Bike or 200m Run 14 Front Squats 1 Rope Climb 15’ RX+ Legless MRX 10’ Core & Squat

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 3 Rounds For Time: (16min cap) 9 Dumbbell Push-ups (Right hand on Dumbbell) 18 Dumbbell Snatch (Right arm) 9 Right Arm Dumbbell Box Step-ups 9 Dumbbell Push-ups (Left hand on Dumbbell)