Friday

BUY IN

Clean and Jerk
15-20 min to a 1RM

WOD

"Out with the Old, in with the New"

In a Team of 2

Mins 0-10 (Scale)
AMRAP in 10 mins
20 Front Squats 135/95
17 Burpee Box Jumps 24/20

Then,

Mins 10-20
AMRAP in 10 mins
20 S2OH 135/95
18 Toes to Bar

Then,

For Time
365 Double Unders (730 Singles)

Thursday

BUY IN

"Elizabeth"
21-15-9
Squat cleans 135/95
Ring Dips

WOD

3 rounds for time of:
Run 800 meters
14 deadlifts 60-70%1RM
14 strict handstand push-ups

Wednesday

BUY IN

Snatch
15-20 min to a 1RM

WOD

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

Tuesday

WOD

Teams of 3
For Time:
100 Calorie Row/Bike
100 DB/KB Snatches PYW
100 Lateral Barbell Burpees
100 Thrusters 95/65
100 Lateral Barbell Burpees
100 DB/KB Snatches

100 Calorie Row/Bike

Friday

BUY IN

Find Xmas music to listen to during this WOD

WOD

1 100m run
2 Muscle-Ups (Chest to Bar Pull-Ups)
3 Clusters 135/95(95/65)
4 Box Jumps 30/24(24/20)
5 HSPU
6 A-KBS 53/35 (35/18)
7 Bar Over Burpees
8 K2E
9 Wall Ball 20/14
10 Pistols (20 Lunges)
11 Snatch 135/95(95/65)
12 Man Makers


Reps are 1, 2-1, 3-2-1, 4-3-2-1, etc.. like the song.

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(75/1) - (80/1) - (85/1) - (90/1) - (95/1)

WOD

"Annie"
50-40-30-20-10 reps for time
Double Unders
Sit-ups

CASH OUT

4 x 8 Lateral Box Step Downs

Wednesday

BUY IN

n/a

WOD

Perform 10 rounds of the following
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

CASH OUT

Extra Mobility

Tuesday

BUY IN

Front Squat - 1 Tempo @ 22X1 + 2
Every 2 min x 5
70-75%

WOD

Four rounds for time of:
40 Double-Unders
20 Alternating Reverse Lunges with KBs/DBs in Front Rack PYW
10 KBs/DBs Hang Cleans PYW

CASH OUT

335m run x 4
rest 1:1

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(75/1) - (80/1) - (85/1) - (90/1) - (95/1)

WOD

For Time:
20 Power Snatches 95/65
20 Barbell-Facing Burpees
20 Overhead Squats 95/65
20 Barbell-Facing Burpees
20 Squat Snatches 95/65

CASH OUT

4 Legless Rope Climbs

Friday

BUY IN

Row 1000m x 2
rest 1:1

WOD

Three rounds of:
10 Deadlifts @ 60-65% 1RM
10 Bar Muscle-Ups

Immediately followed by…

Three rounds of:
30 Wall Ball Shots (20/14)
90 Double-Unders

CASH OUT

Extra mobility or active recovery cardio for the weekend

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(80/2)2 - (85/2)2 - (90/2)

*rest 5 seconds between singles*

WOD

For Time:
50 Box Jump Overs (24/20)
35 a-KBS 53/35
20 HSPU
35 a-KBS 53/35
50 Box Jump Overs (24/20)

CASH OUT

25ft DB/KB deathmarch

Wednesday

BUY IN

5 sets x 1 Snatch Balance + OHS
ascending

WOD

4 rounds for time of:
400m run
30 push presses 75/55
20 jumping chest-to-bar/ring pull-ups

CASH OUT

5 sets of TGU for quality

Tuesday

BUY IN

Back Squat - 1 Tempo @ 33X1 + 2 No Tempo
Every 2 min x 5
70-75%

WOD

In teams of 3 , for time:
30/20 Calorie Row/Assault Bike
12 Hang Squat Cleans (205/135 lbs)
15 Burpees
20/15 Calorie Row/Assault Bike
9 Hang Squat Cleans (205/135 lbs)
12 Burpees
10 Calorie Row/Assault Bike
6 Hang Squat Cleans (205/135 lbs)
9 Burpees

*each partner will work on one exercise at a time, waiting for everyone to be done to switch*

CASH OUT

4 x 1 Sled Push AHAP

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(80/2)2 - (85/2)2 - (90/2)

*rest 5 seconds between singles*

WOD

3 rounds for time of:
Run 400 meters
12 power snatch 115/75
6 bar muscle-ups

CASH OUT

4 x 6 BB Step Ups each leg

Friday

BUY IN

Bear Crawl 25m x 4

WOD

20 min AMRAP:
20 Front squat, 95/65
20 Push-ups
20 Sit-ups
20 Double-unders
20 Ring Dips
20 Sumo deadlift high pull, 95/65
20 Burpees

CASH OUT

Rope Climbs

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
(75/2)2 - (80/2)2 - (85/2)

*rest 5 seconds between singles*

WOD

“Rabbit’s Delight”

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters.

Movements:
Thrusters (45/35 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Hang Cleans (45/35 lb)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

CASH OUT

Work with 1 leg balance for pistols for remainder of class

Wednesday

BUY IN

Row 500m x 3

WOD

Every 8 minutes, for 32 minutes:
800 Meter Run
20 Burpee Box Jump-Overs (24″/20″)
5 Deadlifts @ 80% 1RM

CASH OUT

N/A

Tuesday

BUY IN

Front Squat Tempo - 22X1
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

WOD

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/75)

CASH OUT

100m Farmers Carry AHAP

Monday

BUY IN

Snatch
Every 90 seconds x 5 rounds
(75/2)2 - (80/2)2 - (85/2)

*rest 5 seconds between singles*

WOD

For Time:
2,4,6,8,10
1-Arm DB/KB Push Press (each arm)
1-Arm DB/KB OH Walking Lunges (each leg)
TTB

*25 DU after every round*

CASH OUT

3 x 8 Single Arm DB/KB Chest Press