Monday 12-23-19
Warmup
50 double-unders
3 rounds
10 push- ups
10-situps
10 sec bottom of squat hold
2 min rest
Wod
4 rounds
500m run
50 squats
Sunday 12-22-19
Open gym 2-3
Saturday 12-21-19
“12 days of Christmas”
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Press (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Friday 12-20-20
Warmup
50 double-unders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SDLHP 45/35
2 min rest
Wod
15 bar facing burpees
5 clean and jerks 185/135
12 bar facing burpees
4 clean and jerks 185/135
9 bar facing burpees
3 clean and jerks 185/135
Thursday 12-19-19
Warmup
500m row
3 rounds
10 burpees
10 pushups
10 situps
2 min rest
Wod
Clean and jerks
1-1-1-1-1-1-1
Wednesday 12-18-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kb swings 35/25
2 min rest
Wod
7 rounds
Row a sub 1:30/500m row as long as possible
Rest 3 min between efforts
Tuesday 12-17-19
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 box step ups 24/20
Wod
12 min AMRAP
10 pullups
20 box jumps 24/20
Monday 12-16-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
5 rounds
400m run
15 thrusters 75/55
10 burpees
Sunday 12-15-19
Open gym
2:00-3:00
Saturday 12-14-19
In teams of two,
Split all work into 25/25
“Filthy Fifty”
50 box jumps 20”
50 jumping pull-ups
50 kettlebell swings 35/25
50 walking-lunge steps
50 knees-to-elbows
50 push presses 45/35
50 back extensions
50 wall-ball shots 20/14
50 burpees
50 double-unders