Saturday December 1-Wednesday December 5, 2018

Wednesday December 5, 2018
Assault Runner 10min @ easy pace 
+
2x5 wall squat +
2x10 squat +
2x5 goblet squat 
+
6x1 Back Squat @ 90% (395lbs)
(Rest 2min b/t sets) 
+
5x5 Single-Leg Step Up @ 185-205lbs @ 12in
(Rest 2min b/t sets)
+
Assault Runner 10min @ easy pace 


Tuesday December 4, 2018
60min SkiErg @ 2:10-2:15 pace 
+
Assault Runner
1min @ easy pace +
1min @ moderate pace +
2min @ easy pace +
2min @ moderate pace +
3min @ easy pace +
3min @ moderate pace +
2min @ easy pace +
1min @ walk 


Monday December 3, 2018
Daily Drill WOD Five rounds of: 1min Cut the Cake: arms only 1min Cut the Cake: arms/body only + Marathon Program, W3, D1 2x7000m Rest 2min b/t sets 1. R22 @ 2k + 22 2. R24 @ 2k + 20


Saturday December 1, 2018
Two sets of: 
Five rounds of: 
1min legs only +
1min legs/body only 
+
Marathon Program, W2, D3
3x4000m Row
(3min rest b/t sets)