Tuesday, 12/31/19
WOD
4 Rounds:
20 Dumbbell Hang Clean and Jerks (50#/35#)
19 Burpee Box Jump Overs (24”/20”)
Conditioning
1 Minute Max Calorie Bike
2 Minute Rest
1 Minute Max Calorie Bike
December 2019
Monday, 12/30/19
Strength
3×2 Front Squat
WOD
9 Minute AMRAP:
21 Wall Balls (20#/14#)
15 Pull Ups
9 Front Squats (95#/65#)
Friday, 12/27/19
WOD
For Time:
100 Double Unders
20 Squat Cleans (115#/85#)
100 Double Unders
20 Squat Cleans (145#/105#)
100 Double Unders
20 Squat Cleans (175#/125#)
Thursday, 12/26/19
WOD
12 Minute AMRAP:
30 Walking Lunge Steps
15 Kettlebell Swings (53#/35#)
30 Push Ups
15 Kettlebell Swings (53#/35#)
Core Strength
4 Sets:
40 Second Plank Hold
20 Second Rest
Tuesday, 12/24/19
WOD
“12 Days of Christmas”
1 Bar Muscle Up
2 Thrusters (135#/95#)
3 Shoulder to Overhead (135#/95#)
4 Hang Power Cleans (135#/95#)
5 Deadlifts (135#/95#)
6 Bar Facing Burpees
7 Toes to Bar
8 Box Jumps (24”/20”)
9 Wall Balls (20#/14#)
10 Pull Ups
11 Handstand Push Ups
12 Calorie Bike
Monday, 12/23/19
Strength
3×4 Front Squat
WOD
For Time:
50 Dumbbell Snatch (50#/35#)
50/40 Calorie Row
25 Dumbbell Snatch (50#/35#)
25/20 Calorie Row
Friday, 12/20/19
WOD
For Time:
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead (135#/95#)
100’ DB Overhead Walking Lunge (50#/35#)
Thursday, 12/19/19
WOD
Teams of 3:
3:00/2:00/1:00 at Each Station
50’ Sled Push (3-45’s/3-35’s)
Dumbbell Step Up and Over (50’s/35’s)
50’ Sled Pull (2-45’s/2-35’s)
Sandbag Cleans (150#/100#)
Wednesday, 12/18/19
Strength
8 Minute EMOM:
1 Power Snatch+1 Hang Squat Snatch
WOD
8 Minute AMRAP:
9-15-21-27-etc…
Calorie Row
Overhead Squats (95#/65#)
Tuesday, 12/17/19
WOD
For Time:
30/24 Calorie Bike
15 Burpee Box Jump Overs (24”/20”)
30 GHD Sit Ups
15 Burpee Box Jump Overs (24”/20”)
30 GHD Sit Ups
15 Burpee Box Jump Overs (24”/20”)
30/24 Calorie Bike