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.
Strength
DB Front rack Squat
4×10
10 Min Amrap
10 MB Cleans
12 DB Power Jerk
14 Grasshoppers (2=1)
Accessory:
3 Sets
8 KB Halo (each)
10 SA KB Swing (each)
10 SA Bottoms-up Press (each)
5 Rounds
12/12 Alt. DB curl
10 DB Bent over Rows
12 Burpee.
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
EMOM 16
1: 12 Hand-release Push-ups
2: Max Plank
3: 15 KB upright rows
4: 40 Jumping Jacks
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
Strength:
4 sets
6 Negative 3 sec Push up
6 push up
15 hex press
rest :30-1:00
10 Min Amrap
100ft KB Farmer’s Carry
15 RKS
20 Mtn Climbers (1=1)
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
AMRAP 10
10 DB Thrusters
10 Up/Downs
20 sit ups
REST 2:00
AMRAP 10
15 jumping squats
50 Single-unders
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)