In our December issue of Muscle & Fitness, CrossFit Games champion, Rich Froning, gave us the full week of WODs that help him stay in peak shape. We went to Reebok CrossFit in New York City where their certified trainers demonstrated Froning's championship workout. Today, Monday and Tuesday's WODs. 

MONDAY A.M.

3 x power clean (205 lbs) EMOM for 10 minutes
Rest 5 minutes
Followed by 
CIRCUIT:
15 min AMRAP
5 x pull-up
10 x push-up
15 x air (body weight) squat

P.M.

CIRCUIT:
5 rounds of -descending reps (10, 8, 6, 4, 2) of:
muscle-up
AND descending reps (50, 40, 30, 20, 10) of: wall ball

TUESDAY A.M.

CIRCUIT:
10 rounds of
10 x power clean (155 lbs)
10 x burpee to muscle-up

P.M.

CIRCUIT:
AMRAP in 12 minutes:
250m row
15 x push-up
Rest 5 minutes
Work to 3-rep max of front squat