Thursday, December 29, 2016

Wednesday, December 28, 2016

100 wall balls 20/15
50 box jump overs 24/20
1000 m row

For time

Tuesday, December 27, 2016

Monday, December 26, 2016

21-15-9
Hang clean 155/105
Bar facing burpees
Chest to bar pullups

Sunday, December 25, 2016

20 minute AMRAP
200 m row
30 double unders
Clean (ascending weight each round)
15-13-11-9-7-5-3

95/65
110/75
125/85
140/95
155/105
170/115

Thursday, December 22, 2016

12 Days of Christmas
(The WOD you've all been waiting for.....)
1 sumo deadlift high pull 75/55
2 thrusters 75/55
3 push presses 75/55
4 power cleans75/55
5 power snatches 75/55
6 kettlebell swings 53/35
7 pullups
8 knees to elbows
9 box jumps 24/20
10 double unders
11 burpees
12 overhead walking lunges w/plate 45/25

Wednesday, December 21, 2016

EMOM for 15 minutes
Minute 1: 5 ring dips
Minute 2: 7 pullups
Minute 3: 20 air squats

Tuesday, December 20, 2016

Monday, December 19, 2016

10 thrusters 135/95
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Sunday, December 18, 2016

Squat snatch
5@50%
4@60%
3@70%
2@80%
1@90%

18 minute AMRAP
9 deadlifts 225/185
9 chest to bar pull ups
9 squat cleans 135/95

Thursday, December 15, 2016

50 double unders
25 toes to bar
40 double unders
20 toes to bar
30 double unders
15 toes to bar
20 double unders
10 toes to bar
10 double unders
5 toes to bar

Wednesday, December 14, 2016

Tuesday, December 13, 2016

15-15-15

Deadlifts (unbroken)

Then:

21 Pushpress 95/65
21 Pistols
2 Rope climbs


Monday, December 12, 2016

Back squat 5X5 @ 90% of 5RM

Then

15 box jumps 24/20
10 front squats 165/115
15 handstand push ups

4 rounds

Sunday, December 11, 2016

Squat clean 3x5 @75%

Then

Row 500m
15 L-arm dumbbell thrusters
15 pull ups
15 R-arm dumbbell thrusters
15 pull ups

3 rounds

Thursday, December 8, 2016

50 wallballs 20/15
40 sumo deadlift highpulls 95/65
30 shoulder to overhead 95/65
20 calorie row
10 deficit chest to ground push ups

Tuesday, December 6, 2016

Push jerk 5X4 @ 75%

Then

WOD
6 handstand push ups
8 squat snatch 115/75
10 calorie row or 30 second airdyne

10 minute AMRAP

MOD
6 hand release push ups
8 squat cleans
10 calorie row or 30 second airdyne

10 minute AMRAP

Monday, December 5, 2016

21-18-15-12-9-6-3

GHD Situps
Shoulder to Overhead 95/65

(Sub for GHD is weighted AB-MAT situps.)

EXTRA (if you want to do it)

5 rounds
60 double unders
Rest 1:1

Sunday, December 4, 2016

Back squat 5X5 @ 60%

20 walking lunge steps with dumbbells 45/30
10 burpees
10 chest to bar pullups

14 minute AMRAP

Thursday, December 1, 2016

Partner WOD

50 synchronized KB Swings 53/35
40 HSPU
30 synchronized burpees
40 synchronized push jerk 95/65
50 synchronized KB Swings 53/35

Everybody does all reps listed - don't split the reps


Synchronized KB Swings = both at the top of the swing at the same time
Synchronized Burpees = both partners are touching their chest and hips on the ground at the same time
Synchronized push jerk = both partners at full lockout in the overhead position