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