WODs 211226 - 220101

 12/26 - 1/1

Monday

5 rounds, each round for time, of:

20 Wall Balls (20/14)

15 Pull-ups

10 Burpees

Rest 2 mins between each round.

Tuesday

For Time:

30 Power Cleans (115/75)
30/21 Calorie Row
25 Push Presses (115/75)
25/18 Calorie Row
20 Squat Clean Thruster(115/75)
20/15 Calorie Row

Wednesday

3 rounds for time of:

50 Air Squats

10 Chest-to-bar Pull-ups

10 Ring Dips

10 Power Snatches (115/75)

Thursday

21-15-9 Rep Rounds For Time

Sumo Dead-lift High-Pull (95/65)

Box Jumps (25/20)

Thrusters (95/65)

Friday

5 Rounds For Time

12 Kettlebell Goblet Reverse Lunges

12 Pull-ups

12 Alternating Kettlebell Clean & Press

12 Push-ups

12 Russian Kettlebell Swings 

Men 55lbs Women 35lbs

Saturday

For Time

Row 500 Meters

Then,

3 Rounds

25 DB Renegade Rows (pick weight)

25 Medicine Ball Sit-ups (20/14)

Then,

Row 500 Meters

WODs 211219 - 211225

 12/19 - 12/25

Monday

3 Rounds for time:
Air Bike 21 Calories
15 Chest-to-bar Pull-ups
9 Front Squats @ 70% of 1 RM

Tuesday

The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Wednesday

Karen & Annie

50-40-30-20-10 rep rounds for time

Double-unders

Sit-ups

Wall Balls (20lbs/14lbs)

Thursday

For Time:

Row 500 Meters

15 Power Snatches (115/75)

Row 500 Meters

12 Power Snatches

Row 500 Meters

9 Power Snatches

Friday

12 Days of Christmas (done like the song)

Day 1: 100 Meter Run

Day 2: Chest To Bar Pull-ups

Day 3: Squat Jumps

Day 4: Ring Dips

Day 5: Burpee Broad Jumps 

Day 6: Wall Balls (20/14)

Day 7: Handstand Push-ups

Day 8: Box Jumps (men 24 inches/ women 20 inches)

Day 9: Knees to Elbows

Day 10: Push-ups

Day 11: Walking Lunge Steps on each leg

Day 12: Inchworms

Saturday

Closed Christmas Day

WODs 211212 - 211218

 12/12 - 12/18

Monday

20 minute AMRAP

6 Thrusters (95/65)

12 Toes To Bar

24 Double-unders 

Tuesday

3 Rounds For Time

Row 500 Meters

20 Alternating Arm Kettlebell Snatch (55/35)

10 Burpee Box Jumps (24/20)

Wednesday

8 Rounds, each for time of:
24 Air Squats
12 Pull-ups
Air Bike 12/10 Calories
Rest 2 minutes between rounds

Thursday

3 Rounds For Time

15 Close Grip Bench Presses (155/105)

12 DB Box Step Over (35’s/25’s)

18 Sit-ups

Friday

4 Rounds For Time

10 Hang Power Cleans (135/95)

20 Wall Balls (20/14)

40 Double-unders 

Saturday

25 minute AMRAP

7 Ring Muscle-ups

14 Kettlebell Swings (70/55)

21 Sit-ups

WODs 211205 - 211211

12/5 - 12/11

Monday

Strength

Every 90 Seconds For 12 minutes (8 sets)

3 Front Squats, increase weight on each set

WOD

7 minute AMRAP

5 Devil Press (pick load)

15 Double-unders

Tuesday

‘Tabata Something Else’

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

Wednesday

Strength

Dead-lift

5 x 3 reps @ 85%

WOD

12 Minute EMOM alternating between:

12/10 Row Calories

6 Burpee Box Jump Overs (24/20)

Thursday

20 minute AMRAP

10 Pull-ups

10 Handstand Push-ups

10 Back Squats, 135/95 lbs

Friday

3 Rounds For Time

30 Double-unders 

15 DB Hang Power Cleans (pick weight)

15 Toes To Bar

Saturday

For Time

21 Dead-lifts (225/155)

9 Ring Muscle-ups

Run 400 Meters

15 Dead-lifts

6 Ring Muscle-ups

Run 200 Meters

9 Dead-lifts

3 Ring Muscle-ups

Run 100 Meters