Monday
123118
•••
21-15-9
Box Jump Overs (24/20)
Power Cleans 95/65
Chest to Bar Pull-ups
Lateral Barbell Burpees
Push Jerks 95/65
Monday
123118
•••
21-15-9
Box Jump Overs (24/20)
Power Cleans 95/65
Chest to Bar Pull-ups
Lateral Barbell Burpees
Push Jerks 95/65
Friday
122818
•••
For Time:
30 Toes to Bar
50 Double Unders
15 Clean and Jerks 115/80
100 Double Unders
15 Clean and Jerks 115/80
50 Double Unders
30 Toes to Bar
Thursday
122718
•••
One Tabata of each:
Pull-ups
Push-ups
Air Squats
AbMat Sit-ups
Calories
Friday
122118
•••
12 DAYS OF CHRISTMAS
1 Hang Power Snatch 115/80
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes to Bar
6 Push-ups
7 Air Squats
8 KB Lunges 50/40
9 Lateral Jumps (over and back is 1 rep)
10 Wall Balls 20/14
11 American KB Swings 50/40
12 Thrusters 115/80
Reps performed like the song:
1
2,1
3,2,1
4,3,2,1
Etc.
The workout is finish with the final round starting at 12.
Thursday
122018
•••
Hang Squat Clean: Heavy Single
•••
12 Min AMRAP
5 Hang Squat Clean, AHAP
25 Double Unders
Wednesday
121918
•••
Power Snatch
Build to a Heavy 5
•••
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Tuesday
121818
•••
15 Min AMRAP
500m Row or 1k Bike
40 AbMat Sit-ups
30 C2B Pull-ups
20 Power Cleans 135/95
Monday
121718
Strength: Box Step Ups
•••
Metcon:
21-15-9
Kettlebell Swings (70/50)
Burpees
Friday
121418
•••
It’s a partner WOD!!! Bring your jump ropes.
Thursday
121318
•••
15 Min AMRAP
5 Power Cleans
10 Pull-ups
15 AbMat Sit-ups
•••
Minutes 0:00 – 5:00 – 135/95
Minutes 5:00- 10:00 – 155/105
Minutes 10:00 – 15:00 – 175/125