Archives

“12 DAYS OF CHRISTMAS” 1 Christmas Power Snatch (95# / 65#) 2 sit ups 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20″ [...]

Strength: Bench press 3-3-3-3-3 Then, five rounds for time: 10 Dumbbell complex* (25/15lb) 2 Rope ascents Each dumbbell complex consists of: Push-up Row L/R Clean Press (leave DBs overhead) Lunge [...]

Strength for 3s – Untimed 3 Deadlift 3 Hang power clean 3 Front squat 3 Jerks Do not put the bar down between movements. There is a 20 burpee penalty for dropping the bar before your last [...]

Strength/Skill: Cleans – Emphasis on getting UNDER the bar for ALL sets – 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10/10 Step ups onto 20″  box with [...]

Strength: Deadlift 3-3-3-3-3 Then, “Mistletoes to Bar” – three rounds of: Run 800m 20 Toes to bar 21 Deadlifts at bodyweight

“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army [...]

Skill: Muscle-up progression Then, five rounds for time of: 10 Overhead squats (95/65lb) 15 Wall balls (20/14lb) 20 Lunger steps (L+R=1)                 [...]

Count reps, use the same bar for the entire WOD (95/65lb): Deadlift for one minute Hang power clean for one minute Front squat for one minute Rest for one minute Repeat for a total of 6 rounds. [...]

Strength: Strict press 3-3-3-3-3 Then, AMRAP in 20 minutes of: 200m Run with med ball (20/16) 15 Box jumps (24/20″) 15 Goblet squats (24/16k)             [...]

Skill/Strength: Turkish get-up 5/5 Then, AMRAP in 15 minutes of: 10/10 Renegade rows with heavy dumbbells 10 Pull-ups 5/5 KB Cleans (24/16k)