Dec 23 -29, 2019

Dec 23

12 Days of Christmas

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Clean (75#/55#)

5 Power Snatch (75#/55#)

6 KB Swings (53#/35#)

7 Pullups

8 Knees to Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 OH Walking Lunge (45#/25#)

Dec 24

Closed Christmas Eve

Dec 25

Closed Christmas Day

Dec 26

Fight Club

3 Rounds for Reps in 17 minutes

1:00 Thrusters (95/65 lb)

1:00 Power Cleans (95/65 lb)

1:00 Box Jump-Overs (24/20 in)

1:00 Pull-Ups

1:00 Assault Bike Cals

1:00 Rest

 

Dec 27

In teams of 2-3

AMRAP 25

10 Turkish Get Ups 50/35

60 Cal Row

120 Lateral Plate Hops 45/35

10 Turkish Get Ups 50/35

60 Toes 2 Bar

120 Double Unders

 

Dec 28

Single Leg Deadlifts

3×8 **AHAP across all sets

3 Rounds

5 Power Cleans (135#/95#)

10 Deadlifts (135#/95#)

10 Bar Over Burpees

R1

Dec 29

Every 90s for 4 Rounds

10 V-Ups

10 sec Hollow Hold

10 Hollow Rocks

10 sec Hollow Hold

For Time:

Buy In: 30/25 Cal Row

5,6,7,8…15

Wall Balls (20#/14#)

KB Swings (53#/35#)

 

Dec 26-31, 2018

Dec 26

3 Rounds For Time

40 Sit ups

20 DB Bench Press 50/35

20 Db Step Overs

rest

500 M Row

rest 90 sec

500 M Row

 

Dec 27

18-15-12-9-6-3

Thruster 75/55

Power Snatch

10 Box Jump Overs between each round

 

Dec 28

3 Rounds

8 Ring Dips

60 Double Unders

3 Rounds

8 Chest to Bar Pullups

15 Burpees

Rest 2 min between each round

Dec 29

Back Squat

2-2-2-2-2

Ramp sets – end @ 90-95%

21-15-9

Overhead Squat (75#/55#)

Russian KB Swings (70#/53#)

 

Dec 30

10 RFT

3 Power Cleans (135#/95#)

2 Push Jerk (135#/95#)

25 Double Unders

 

Dec 31

Partner WOD for Time – 12/31

31 Thrusters (95#/65#)

31 Bar Facing Burpees

31 Ring Rows

31 Box Jumps (24″/20″)

31 Cal Row

31 Toes to Bar

31 Wall Balls (20#/14#)

31 Sumo Deadlift High Pull (95#/65#)

31 Jump Lunges

31 Plate Situps (25#/15#)

31 KB Swings (53#/35#)

31 Box Step Ups (40#/30#)