December WoDs

MONTH of DECEMBER

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

3×5 Squat

3X5 Press

Death by Slam Ball

Deadlift 1×5

Complete five 2
minute rounds:

For each round, you
have two minutes to complete the following:

75 lbs DB Thrusters
– 5 reps

15′ Rope Climb
Accents – Max asscents

*Rest 60 seconds between rounds

Power Clean 5×3

Complete 9 rounds
for time:

Deadlifts @ 7 RM
from last Friday – 3 reps

Handstand Push Ups – 5 reps

Squat 3×5

Complete 7 rounds:

Each round lasts 1
minute:

2 pood Russian KB
Swings – 15 reps

Assault Bike or Row – max distance

On the minute

Complete one (1) 100 yard sprint on the minute
for 12 minutes

Press 3×5 (add 2.5
lbs)

then…

Complete 4 rounds:

Each round consists
of 3 cycles of the following:

Front Squats @ 80%
of 1 RM – 2 reps

40 lbs Balls Slams –
10 reps

15′ Rope Climb –
1 rep

Rest 2 minutes between rounds.

Deadlift 5 RM (add
10 lbs)

Supine Ring Rows 3 x
max reps

Complete as many
rounds as possible in 8 minutes of:

155 lbs Power Cleans
to Push Press – 5 reps

Ring Dips – 5 reps

Power Snatch 6×2

Complete 4 rounds
for time of:

10 plate burpees
(M:25#/W:15#)

15 wallballs
(M:20#-10′/W:14#-9′)

200m run

Squat 3×5

Bench Press 3×5

Sprint 1/2 Gasser

50 lbs DB Hang Power
Cleans – 20 reps

Sprint 1/2 Gasser

50 lbs DB Hang Power
Cleans – 15 reps

Sprint 1/2 Gasser

50 lbs DB Hang Power
Cleans – 10 reps

Sprint 1/2 Gasser

50 lbs DB Hang Power
Cleans – 5 reps

Thruster/Burpee Ladder

3×5 Squat

3×5 Press

Complete as many
rounds as possible in 12 minutes of:

15 Russian
Kettlebell Swings

12 Goblet Squats
with the same kettlebell

9 Athletic Burpees

1×5 Deadlift

Complete 5 rounds:

100 yard sprint

100 yard Farmer’s
Carry – AHAP

*For farmer’s carry walk out 50 yards, back
50 yards.

On the minute

Complete the
following on the minute for 12 minutes:

Power Clean (Heavy)
– 1 rep

5 Plyo Push Ups – 5 reps

3×5 Squat

3×5 Bench

*Rest 5 minutes
between squats. During the rest complete the following:

2 x Sprint 40 yard (rest 45 seconds between
sprints)

Complete as many
rounds as possible in 8 minutes of:

Supine Ring Pull Ups
– 10 reps

Ball Slams – 10
reps

Use between 40-60
lbs

then…

6 x 25 yard prowler pushes w/ 180 lbs

Squat 3×5

Press 3×5

Complete as many
rounds as possible in 15 minutes:

Plyo Push Ups – 10
reps

Airdyne – 15 calories

Deadlift 1×5

Complete 6 rounds
for time:

315 lbs Deadlift –
1 rep

1 Strict Pull Up

315 lbs Deadlift –
1 rep

3 Strict Pull Ups

315 lbs Deadlift –
1 rep

5 Strict Pull Ups

2 Power Snatches on
the minute for 12 minutes

5 ½ Gassers

Rest 1 Min between gassers

Squat 3×5

Bench 3×5

Complete 5 rounds
for time:

Overhead Walking
Lunges w/ 45 lbs plate – 20 yards

Lateral Plyo Skier Hops – 20 reps

Complete three
rounds of 1 minute at each station. Rest 1 minute between rounds.

20 lbs Wall-ball, 10
ft target

1.5 pood Russian KB
Swings

20″ Box jump

75 lbs Push-press

Assault Bike or Row

Squat 3×5

Push Press 3×5 @
110% of today’s Press weight

Complete 5 rounds

10 Evil wheels

25yd Prowler Push

10 Tea Pots (Each Side)

Deadlift 1×5

Partner Workout:

OTM for 16 minutes,
each Partner will complete the following:

1) 15 KB Swings

2) Max Calorie Row/
Air Dyne

Every 2 Minutes for
10 Minutes complete: (5 Sets)

0-2) 5 Clean to OH
(drop bar after each rep)

2-4) 4 Clean to OH
(add weight)

4-6) 3 Clean to OH
(add weight)

6-8) 2 Clean to OH
(add weight)

8-10) 1 Clean to OH
(add weight)

then

10 Minute AMRAP

10 True Pushups

10 Supine Pullups

10 Slam Ball Cleans over the shoulder

Squat 3×5

10,9,8,7,6,5,4,3,2,1

Push Press (95/65)

Russian Twists w/KB

KALSU

Posted in WODs

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