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December 16, 2017

Twelve Days of Christmas WOD

1 Muscle Up
2 HSPU
3 Power Clean (135/95)
4 Box Jump (24/20)
5 Burpees
6 KB Snatch (3 each Arm)-(53/35)
7 Deadlift (135/95)
8 OH Walking Lunge (45/25)
9 Wallballs (20/14)
10 Front Squat (135/95)
11 Toes to Bar
12 KB Swings (53/35)

*Perform the workout like you would sing the song. First round perform 1 MU, second round perform 2 HSPU and 1 MU, third round perform 3 Power Cleans, 2 HSPU, and 1 MU, etc.

December 15, 2017

Strength:
Romanian Deadlift 3×8
Bulgarian Split Squats 3×10 each leg
Zercher Squats 3×12

Metcon:
Death by Back Squats (135/95)
1 Back Squat the first minute; 2 Back Squats the second minute; 3 Back Squats the third minute, continuing until prescribed reps cannot be completed within minute.

Core/Accessory:
Partner Nordic/Hamstring Curls 3×8

December 14, 2017

Strength:
Bench Press
5×2 with 3 second pause on chest
*Build to Heavy 2 starting at 65-70%

Metcon:
“Nicole”
AMRAP 20
400 Meter Run
Max Pull-Ups
*Score is total of unbroken Pull-Ups completed in all rounds.

Core/Accessory:
KB/DB Hammer Curls 3xMax
Standing Tricep Overhead Extensions 3×12 each arm

December 13, 2017

Strength:
Front Squat
4×6 @75-80%

Metcon:
4 Rounds
5 Full Cleans (185/125)
25 Abmat Sit Ups

Core/Accessory:
Banded Leg Extensions x50
Barbell Rollouts x30

December 12, 2017

Strength:
Snatch + Hang Snatch
15 minutes to build to a Heavy 2+1

Metcon:
AMRAP in 12 minutes:
7 Power Snatch (95/65)
14 Overhead Squat (95/65)
21 Bar Over Burpees

December 11, 2017

Strength:
Shoulder Press
10×2@70% EMOM

Metcon:
5 Rounds
15 Push Ups
200 Meter Row

December 08, 2017

Strength:
False Grip Ring Rows 3×8
Ring Support Holds 3x Max Effort
Strict Pull-Ups 3×8 w/ 3 second decent

Metcon:
5 Rounds:
5 Wall Ball (20/14)
15 KB SDHP (53/35)

Rest 90 seconds

5 Rounds:
10 Wall Ball (20/14)
10 KB SDHP (53/35)

December 07, 2017

Strength:
Hang Power Clean + Full Clean + Power Jerk
EMOM for 10 minutes x(1+1+1) @65% of Full Clean

Metcon:
Minute 0-4
3 Rounds
10 KB snatch (53/35)
10 Box Jumps (24/20)

Minute 4-8
3 Rounds
12 KB snatch
12 Box Jumps

Minute 8-12
3 Rounds
14 KB snatch
14 Box Jumps

Minute 12-16
3 Rounds 16 KB snatch
16 Box Jumps

Minute 16-20
3 Rounds
18 KB snatch
18 Box Jumps

Minute 20-24
3 Rounds
20 KB snatch
20 Box Jumps

If you do not complete the 3 rounds in the time allowed the WOD is over. You may proceed to the next stage if you finish the 3 rounds before the cut off minute. (So banking time is permitted) Continue the pattern until the clock beats you.

December 06, 2017

Strength:
Strict Press 6×2
*15 minutes to build to a Heavy Double

Metcon:
3 Rounds
12 Pull-ups
12 Ring Dips
12 Toes-to-Bar
36 Double Unders

December 05, 2017

Strength:
Back Squat
3×5.5.5 @70%

Metcon:
7 AMRAP
8 KB Swings (53/35)
16 Goblet Squats (53/35)

Core/Accessory:
50 Banded Leg Curls
50 Banded Hip Abductors (Each Leg)