Dec 10
Strict Press
5×3 @ 85%
Dumbbell Bench Rows
3×12
Partner WOD
For Time
15 Synchro Burpees
60 DB Snatches (50#/35#)
15 Synchro Burpees
Dec 11
Tempo Back Squat
5×5 @ (3:3:x:3)
Ramp to top set.
AMRAP 3
9 Med Ball Cleans (20#/14#)
9 Toes to Bar
Rest 1
AMRAP 3
8 Cal Row
8 FR KB Squats (53#/35#)
Rest 1
AMRAP 3
15 Double Unders
30 Single Unders
Scale to 60 single unders for a round
Dec 12
For Time
30 Burpees to Plate
30 Wall Balls (20#/14#)
30 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Burpees to Plate
20 WB
20 KBS
20 BJ
Dec 13
Sumo Deadlift
3×1 up 2.5-10%
2 RNFT
8 Ring Rows w/ 3s pause @ chest
30s Russian Twists
12 DB Step Overs (35#/25#)
Dec 14
“Fortitude”
EMOM 30
Even 15/12 Cal Row
Odd 15 Burpees
Complete with partner each doing full rounds (2 min) until splitting last round
Dec 15
Christmas WOD
Dec 16
OTM – 3 Rounds
Max Cal Row
Reverse Lunges (20#/14# Med Ball @ Chest)
Max D-Ball Cleans (100#/80#)
Max Cal Bike
Max Tuck Ups
Rest