Strength
Snatch 5x2
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
WOD
"The Winter Warlock"
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches 50#/35#
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
Time cap: 25 minutes (8 rounds). If capped, add one second to your time for each rep remaining.
WOD
"Sheffield United"
4 Rounds For Time:
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press 50#/35#
20 Stick Sit Ups
Accessory
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Golden Gophers"
For TIme:
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
WOD
"Big Ten"
4 sets For Time:
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets For Time:
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
