12/23/19

Strength:
CLEAN
1 Rep Max Clean

WOD:
Competition:
For Time
30-20-10
Row Cals
Box Step Ups (24/20)
then
10-20-30
Assault Bike
Push Ups

Performance:

For Time
30-20-10
Row Cals
Box Step Ups (24/20)
then
10-20-30
Assault Bike
Push Ups

Fitness:

For Time
30-20-10
Row Cals
Box Step Ups (24/20)
then
10-20-30
Assault Bike
Push Ups on knees

Tuesday 12/24/19

WOD:

Competition:
12 DAYS OF CHRISTMAS (40 MINUTE TIME CAP) Down and Back 🙂
1- SUMO HIGH PULL (95/65)
2- THRUSTERS
3- PUSH PRESS
4- POWER CLEANS
5- DEADLIFTS
6- KB SWINGS (RUSSIAN)
7- PULL UPS
8- SIT UPS
9- BOX JUMPS
10- DU
11- OHL
12-BURPEES

Performance:
12 DAYS OF CHRISTMAS (40 MINUTE TIME CAP) Down and Back 🙂
1- SUMO HIGH PULL (75/55)
2- THRUSTERS
3- PUSH PRESS
4- POWER CLEANS
5- DEADLIFTS
6- KB SWINGS (RUSSIAN)
7- PULL UPS
8- SIT UPS
9- BOX JUMPS
10- DU
11- OHL
12-BURPEES

Fitness:
12 DAYS OF CHRISTMAS (40 MINUTE TIME CAP) Down and Back 🙂
1- SUMO HIGH PULL (75/55)
2- THRUSTERS
3- PUSH PRESS
4- POWER CLEANS
5- DEADLIFTS
6- KB SWINGS (RUSSIAN)
7- PULL UPS
8- SIT UPS
9- BOX STEP UPS
10- SINGLES
11- OHL
12-BURPEES

Wednesday 12/25/19

Merry Christmas

Thursday 12/26/19

Strength:

POWER SNATCH
Work to 80% + 15lbs for a single then drop 15lbs for 3×2

WOD:

Competition:
12 Min AMRAP
20 Goblet Squats (53/35)
15 KB Swings (American)
1 Length KB Waiters Carry (Left)
1 Length KB Waiters Carry (Right)

Performance:
12 Min AMRAP
15 Goblet Squats (53/35)
15 KB Swings (Russian)
1 Length KB Waiters Carry (Left)
1 Length KB Waiters Carry (Right)

Fitness:
12 Min AMRAP
15 Goblet Squats (35/25)
15 KB Swings
1 Length KB Waiters Carry (Left)
1 Length KB Waiters Carry (Right)

Friday 12/27/19

Strength:
FRONT SQUAT
4X3@60% + 30lbs

WOD:

Competition:
3 Rounds for Time
12 Power Cleans (135/95)
12 STOH
12 C2B
12 Bar Facing Burpees

Performance:
3 Rounds for Time
12 Power Cleans (115/85)
12 STOH
12 Pull Ups
12 Bar Facing Burpees

Fitness:
3 Rounds for Time
12 Power Cleans (95/65)
12 STOH
12 Ring Rows
12 Bar Facing Burpees