December 2020

Monday

EMOM 24mins
1- 12/15 kcal
2- 10 box jumps
3- 10/20sec hanging knee tuck

Tuesday

A)

3×5 Touch and Go power cleans

B)

2 rounds for time
20 power cleans @ 50-60%
20 OTB burpees

Wednesday

20 min AMRAP
20 dB snatch
20 box step overs with DB
20 front squats

Thursday

A)

4 x 10 ring rows
Super set
10-20 scap pull ups

B)

2,000m for time

Friday

A)

Deadlift
Tempo 3 x 8

B)

50-30-15
Double unders
Sit ups
Push press
X3

Saturday

RYZO birthday WOD

I Go U Go
20mins
12 kcal
12 thrusters

Sunday

10-8-6-4-2 mins of for max meters

2 min rest between build pace

Monday

6 rounds for time
10 Bar facing Burpees
10 Toes to dumbell or v-sits
10 DB clean and jerk

Tuesday

5 rounds for time
20 dumbbell sumo deadlift high pulls
20 dumbbell Squats
20 dumbbell overhead lunges
20 sit ups – feet anchored by dumbbell

Wednesday

60 reps for time:
with db/kb
Alternating hands
Devils Press + renegade row + cluster = 1 rep

Thursday

28 minute emom

1. 60 double unders
2. 5 jump squats + 5 In and outs
3. 10 reverse burpees
4. rest

Friday

20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings