Tuesday, 12/27/22
Strength
10 Minutes to Establish a Heavy Set of the Complex:
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean
WOD
10 Rounds:
7 Dumbbell Deadlifts
7 Dumbbell Front Squats
7 Dumbbell Shoulder to Overhead
*(50#/35#)
Friday, 12/23/22
WOD
“12 Days of Christmas”
1 Wall Walk
2 Squat Cleans
3 Muscle Ups
4 Bar Facing Burpees
5 Deadlifts
6 Handstand Push Ups
7 Toes to Bar
8 Wall Balls (20#/14#)
9 Box Jump Overs (24”/20”)
10 Back Rack Lunges
11 Chest to Bar Pull Ups
12 Thrusters
*(155#/105#)
Thursday, 12/22/22
Strength
10 Minutes:
Work Up to a Heavy Single Snatch Balance
Partner WOD
20 Rounds (10 Rounds Each) For Time:
200/175 Meter Row
*You Go – I Go
Wednesday, 12/21/22
Strength
5 Sets of the Complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
WOD
“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Up
15 Air Squats
Tuesday, 12/20/22
Strength
5 Sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
WOD
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit Ups
Monday, 12/19/22
WOD
8 Rounds:
15/12 Calorie Bike
10 Dumbbell Thrusters (50#/35#)
*20 Minute Time Cap
Accessory Work
10 Minute EMOM:
5 Strict Pull Ups
Friday, 12/16/22
WOD
5 Rounds:
15 Shoulder to Overhead (95#/65#)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95#/65#)
Thursday, 12/15/22
Strength
10×1 Clean and Jerks
*Rest 1:30 Between Sets
Partner WOD
50-40-30-20-10
Box Jump Overs (24”/20”)
*30/24 Calorie Row After Each Round
Wednesday, 12/14/22
WOD
12 Minute AMRAP:
4 Bar Muscle Ups
10 Shuttle Sprints (25’)
Accessory Work
4×20 Alternating Dumbbell Bench Press
Tuesday 12/13/22
Strength
12 Minutes to Build Up to a Heavy Set of the Complex:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
WOD
4 Rounds, Every 2:30 For Max Reps:
20 Dumbbell Box Step Ups (35#/20#)(20”)
Max Strict Handstand Push Ups
*Rest 1:00