6 RFT:
30 Double Unders
20 Goblet Lunges (53/35#)
10 KTE
Every 90 seconds for 8 cycles:
3 Squat cleans (AHAP),
8 Burpees
Rest 3 minutes, then cashout with 1 min max reps squat cleans @ 75% of load used for above,
then 1 minute of max rep burpees
1 min on, 1 min off for 20 Minutes:
Interval 1:
1 Min AMRAP of 5 Bent-over rows, 5 Push Press (115/75)
Interval 2:
Max Calorie Row
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Hang Power Clean and 1 Deadlift; on the 3rd day of Christmas, my coaches gave to me, 3 Front Squats, 2 Hang Power Cleans, and 1 DeadLift; and continue up the ladder and down
12 DAYS of Christmas!!!!!!!!!!! 1. 100M Row 2. Box Jumps 3. HSPU 4. Clean and jerk 5. Burpees 6. KTE 7. KB Swings 8. DU 9. Ring Dips 10. Pistols 11. Pull ups 12. thrusters
BB Version: 1. Deadlift 2. Hang power cleans 3. Front squats 4. Strict press 5. Back squat 6. Push press 7. Thrusters 8. Squat cleans 9. Push jerks 10. Power snatch 11. OHS 12. SDHP
*From 4/17/13
EMOM x 15 Minutes
3 Box jumps (30/24)
1 Squat Clean (AHAP)
*increase squat clean load after every 5 min.
GYMNASTY TIME!!!
6 RFT:
2 Rope Climbs
4 Pistols (per leg)
8 Toes to Bar
200M Run
Every 90 Seconds for 12 cycles:
Odd Cycles: 5 Power Snatches, 5 Overhead Squats
Even Cycles: 15 Box Jumps (24/20)
High volume target of everyone’s favorite bodyweight movement…
Interrupted every minute by either KB swings, GHD Sit ups, or V-ups
Enjoy!!
4 – 5 Intervals of:
21 Cal Row (18W)
15 Thrusters (95/65#)
9 Chest To Bar Pull Ups
2 min rest between intervals
EMOM x 10 Min:
1 Powerclean
1 Hang Powerclean
1 Hang Squat Clean
1 Front Squat
Then…..SURPRISE Part B!!
Strict Press 5×3@90%
5 RFT:
8 Knees to Elbows
8 Push Press
Deadlift 5×3 @90%
20-15-10-5
Sumo Deadlift High Pulls (95/65)
Box Jumps (24/20)
*8 Min Time Cap*
Every 3 min for 24 Minutes:
Odd Cycles:
20 Goblet Split Squats (10/leg)
20 Calorie Row (16W)
Even Cycles:
2 Rounds of:
7 Burpees
7 Pull Ups
Rowing Annie
50,40,30,20,10
Double Unders
Abmat Sit ups
300M Row between each completed round
Alt Bench 5×3 @ 90%
Wod:
5 rounds
100 M Row sprint
10 Push Press
10 ball slams;
rest 1 minute btw each round; write time after each round
Alt wod:
400 m heavy(½ body weight) farmer’s carry
every time you drop 10 burpees.