WORK CAPACITY:
With a 30:00 Running Clock:
4 Rounds of:
400m Run
15 Pull Ups
10 Deadlift 245/165
then
with the remaining time
Complete 1 Deadlift rep on the minute (build across reps)
TUESDAY 230110
STRENGTH:
Front Squat
In 14:00 Complete 5-5-5-5-5-5
WORK CAPACITY:
AMRAP 18
30 Double Unders
12 Handstand Push-ups
9 Thrusters (95/65)
MONDAY 230109
WORK CAPACITY:
1:00 on 1:00 off until completion 10-20-30
Calories Bike
Box Jumps (24/20)
Burpee Pull Ups
SATURDAY 230107
STRENGTH:
Squat Clean 3-3-3-3-3
WORK CAPACITY:
PARTNER WOD
AMRAP in 12 mintues of:
15 Front Squats 95/65
1 Max Set of Strict HSPU
*Alternate complete rounds*
FRIDAY 210106
STRENGTH:
Deadlift 5-5-5-5-5
Every 2:00 for 10:00
WORK CAPACITY:
21-15-9
Clean and Jerk 95/65
Row For Calories
Chest to Bar Pull Ups
THURSDAY 230105
WORK CAPACITY
For Time
100 Alternating DB Snatch (50/35)
EMOM until completion (including 0:00) 30 Double Unders
STRENGTH
Every Minute on the Minute for 12 minutes:
:30 HS Hold (or side plank)
:30 Tall Plank Hold (or forearm)
:30 L-Sit Hold (or hanging knee tuck)
WEDNESDAY 230104
STRENGTH:
4 Bar Facing Burpees
4 Thrusters
Every :90 for 12:00
*Build weight across sets*
WORK CAPACITY:
Every 2:00 until failure
200m Run
10 Wallballs (20/14)
*Add 2 Wallballs after every successful round (200m/10, 200m/12, etc..)
TUESDAY 230103
WORK CAPACITY:
Every 3:00 for 21:00
15 Box Jump Overs 24/20"
4 Wall Walk
3 Touch and Go Power Snatch
*Weight can change up or down across the rounds*
MONDAY 230102
STRENGTH:
Back Squat 5-5-4-4-3-3
Every 2:00 for 12:00
WORK CAPACITY:
AMRAP 10
5 Strict Pull Ups
10 Push Ups
10/8 Calorie Bike
SATURDAY 221231
WORK CAPACITY:
For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (24/16)
40 Pull-ups
30 Handstand Push-ups
FRIDAY 221230
STRENGTH:
Overhead Squat 10-10-10-10-10
WORK CAPACITY:
5 Rounds for time of:
5 Dumbbell Hang Squat Snatch Right (50/35)
5 Dumbbell Hang Squat Snatch Left (50/35)
5 Dumbbell Thruster (50/35)
THURSDAY 221229
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Power Cleans (95/65)
Toes to Bar
200 Meter Run
WEDNESDAY 221228
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
12 Deadlifts (225/155)
21 Box Jumps (24/20)
TUESDAY 221227
WORK CAPACITY:
For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings (24/16)
60 Sit-ups
70 Burpees
MONDAY 221226
STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
50 Double-Unders
50 Air Squats
50 Double-Unders
50 Dumbbell Bench Press (50/35)
SATURDAY 221224
WORK CAPACITY:
"12 Days of Christmas"
1 Deadlift (115lbs/80lbs)
2 Clean & Jerks (115lbs/80lbs)
3 Front Squats (115lbs/80lbs)
4 Thrusters (115lbs/80lbs)
5 Burpees
6 Chest-to-Bar Pull-ups
7 Box Jumps (24in/20in)
8 Toes-to-Bar
9 Wall Balls (20lbs/14lbs)
10 Kettlebell Swings (24Kg/16Kg)
11 Handstand Push-ups
120 Double Unders
Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
FRIDAY 221223
WORK CAPACITY:
10 Rounds for time of:
250 meter Row
*Rest 1 min between each round*
THURSDAY 221222
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
75 Double-Unders
50 Back Squats (45/35)
WEDNESDAY 221221
WORK CAPACITY:
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800 Meter Run
TUESDAY 221220
STRENGTH:
Push Jerk 5-5-5-5-5
WORK CAPACITY:
For Time:
15 Bar Facing Burpees
5 Push Jerks (225/155)
12 Bar Facing Burpees
4 Push Jerks (225/155)
9 Bar Facing Burpees
3 Push Jerks (225/155)
