OLY
EMOM 12
3 Push Jerks 70%
2 Push Jerks 75%
1 Push Jerk 80%
WOD
‘NEW YEARS EVE’
PARTNER WOD
AMRAP 20
PARTNER A: 400m run
PARTNER B:
16 RKS (24/16)
16 Push Press (95/65)
16 Slamballs
16 Box Jumps
partner A runs a 400 meters, partner B completes as many reps as possible in that time, and then switch.
ACTIVE RECOVERY
AMRAP 10
10 L/10 R Side Plank Rotations
20 Alternating Leg V-ups
20 Hanging Knee Raises
20 Dead Bugs
ACTIVE RECOVERY WOD
Each for distance:
Row: 8x 1 min
Rest 1 min between efforts.
— Rest 5 mins —
Row: 8x 30 secs
Rest 30 secs between efforts
STRENGTH
AMRAP 10
10 Dbl KB Front Rack Rev Lunge
10 Kettlebell Cyclist Squats
10 Dbl KB Sumo Romanian DL
10 L/10 R Kettlebell Single Leg Hip Thrusts
EMOM 16
1. 15 Toes-to-bars
2. Max Wall Balls (20/14)
3. 20 Dumbbell Hang Power Cleans (50/35)
4. Max Burpees
GYMNASTICS
AMRAP 8
3 Strict Pull-ups
6 Kipping Pull-ups
9 Ring Rows
WOD:
Buy in: Run 1000m
4 Rounds
100m Dbl KB Farmers Carry (24/16)
10 Handstand Push-ups
10 Deadlifts, 225/155 lbs
Buy Out: Run 1000m
OLY
1 Snatch Pull + 1 Squat Snatch + 1 Power Snatch
Start 60%, increase each round
WOD:
AMRAP 10
50 Box Jumps (24/20)
800/600 Row
Max reps in remaining time Overhead Squats (135/95)
’12 DAYS OF CHRISTMAS’
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20)
10 Double-Unders
11 Burpees
12 DB SA OH Walking Lunge (45/25)
OLY
Clean Complex
Every 2min for 12min
1 Power Clean + 1 Clean + 1 Split Jerk
start at 65% increase ea round
WOD
‘DANCER’ (CAP 15)
For time:
50/40 Row Calories
40 Burpee to plate
30 Pull-ups
20 Handstand Push-ups
10 Cleans, (165/125)
ACTIVE RECOVERY
AMRAP 10
30 banded bent over rows
20 banded shoulder raises
10 push ups
Rest 1:00
Active Recovery WOD:
‘BLITZEN’
2 rounds for time of:
30/24 Assault Bike Calories
40 Mountain Climbers
Rest 1 min
20/15 Assault Bike Calories
30 Mountain Climbers
Rest 2 mins
10/8 Assault Bike Calories
20 Mountain Climbers
Rest 3 mins
GYMNASTICS
EMOM 12 mins
1) 100ft DBL Kb OH carry
2) 40 Russian Twists
3) max rep military Sit-ups
4) Rest
WOD:
‘DASHER -part 1’
AMRAP 6:
10 Deadlifts (135/95)
5 Bar Muscle-ups/C2B
Rest 2min
‘DASHER- part 2’
AMRAP 6:
10 Toes-to-bars
5 Power Snatches (95/65)
STRENGTH
Superset
Every 2min complete a set:
Bench Press 5-4-3-3-3
Pendlay Row 10-8-6-6-6
WOD:
*’COMET’ (CAP 25)
4 rounds for time of:
Run, 400 m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
OLY
Every 2 mins for 10 mins.
Clean Complex
1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
Starting at 65% and increase ea round.
WOD
3 rounds for time of:
18/15 Row Calories
15 Thrusters (95/65)
12 Chest-to-bar Pull-ups
9 Lateral Burpees Over Bar
Time cap: 16 mins