Please pay attention to the schedule changes for the week!


A.) Lunge Superset (Back Rack and Lateral)
18min. to get 4-5 sets:
6 Back Rack Lunges (ea. leg)
Immediately into;
6 Lateral Lunges (ea.leg)
Rest 90sec.
B.) Like “The Cheif” 3min. AMRAP:
3 Power Snatch 95/65lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat for 4 rounds total
*Rounds 1+2: Power Snatch
*Rounds 3+4: Power Clean @135/95

Start where you left off for scoring. Make sure you move QUICK to change your weight for the cleans. Looks easy on paper, but these little 3min. bangers get nasty! Try and get within half a round for each AMRAP. That’s the goal!

Cool Down:

Walk 200m then

At least 1 min each side.
Pigeon pose: 1 min each leg


Monday 12/23 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 3 reps
*Increase weight from 3×5 last week

B. Barbell Hip Thrusts
3 sets of 6 reps
*Increase weight from 3×9 last week

C. DB RDL (front toes elevated slightly)
3 x 12-15 reps (light/moderate weight, focus on perfect movement and making the mind/muscle connection with the hamstrings)

D. 2 Rounds:
Rest 30-60 sec between movements as needed to ensure quality/unbroken sets
Hanging Leg Raises on Rings (ADV Toes to Rings) x 10-15 reps
Reverse Leg Lifts on GHD or Reverse Hyper
Plank Hold on Rings/TRX x 30-45 seconds
Banded Good Mornings x 15-20 Reps
Rest 2 min

PART E OPTIONAL, depending on fatigue

E. 2 Rounds of KB Complex:

12 Goblet Squats
12 Russian KBS
12 One-Arm KB OHS (switch arms after 6 reps)

Categories: WOD