Warm Up: – 2 min DU / SU
1 min wall balls
1 min burpees
1 min pullups
1 min jumping squats
Midline: – 3 sets in 20 min
15-20 weighted GHD
Max rep KB swings @ 70/53
Max OH barbell hold @ 135/95
WOD: – In teams of 2 or 3
For Time:
60 T2B
60 back squat @ 135/95
60 T2B
*Teams of 3 use active rest – DL hold @ 185/125*
Warm Up: – In 8 min complete:
“Burgener” X 5’s
AMRAC remaining time:
10 alt arm kb/db snatch
10 thrusters @ bar +
10 front squat @ 3211
Skills: – EMOM 10
2 x (Hang snatch + drop snatch)
*focus is mechanics not weight*
WOD: – Build to a 1RM snatch
If time allows, reduce 1RM by 15 lbs
and complete 5-8 reps
Warm Up: – AMRAC 8
10 kb swings
10 wallballs
10 jumping lunges
10 pullups
WOD: – Use the entire class period to complete
the following things:
1. Advance / test goals from 2015
2. Set a PR on 1000m row time
a. must complete 3 attempts
b. rest as much as needed between
Warm Up: – 5 min stretch session
AMRAC 4
10 pushups
20 sec HS hold (sc: OH plate hold)
30 squats
Strength: – 4 sets in 12 min
8 OH kb lunges @ “heavy”
20 sec L-sit
WOD: – 10 rounds for time
15 situps
5 wallball 2-for-1’s @ 20/14
Santas Reindeer have mentally snapped and are creating chaos at the North Pole. Rudolph is leading the other 8 reindeer on a rampage against Santa and the Elves for all those years of freezing ass sleigh pulls. Enjoy Rudolphs revenge rampage and kick some serious ass (your own).
9 reindeer…9 reps each….challenge yourself and have some fun !
For Time:
Dasher
9 Weighted planks – Each is 20 sec long @ 45/25
Dancer
9 Body Blasters (burpee + pullup + K2E)
Prancer
9 OHS @ 85% 1RM
Vixen
9 Turkish Get-ups @ “heavy”
Comet
9 Rope Climbs
Cupid
9 Muscle ups
Donner
9 Clean & Jerk @ 85% 1RM
Blitzen
9 Weighted pistols @ “heavy”
Dont forget the most famous reindeer of all……….
Rudolph
9 DL @ 85% 1RM
Warm Up: – Complete in any order in 8 min
500m row
75 DU / 150 SU
25 GHD situps
15 burpee broad jumps
Partner WODs: –
A. 8 min to find a Partner thruster total
REST 4 min
B. AMRAP 6
25 wallballs @ 20/14
25 snatch @ 95/65
25 box jumps @ 24/20
REST 4 min
C. AMRAP 6
25 pullups
25 pushups
25 front squat @ 95/65
Warm Up: – AMRAC 8
10 kb swings
10 kb goblet squats
10 kb snatch
10 box jumps
Skills: – EMOM 12
1. 5 long jumps
2. 5 box jumps @ 40/30
3. 5 T2B @ 3211
4. 15 sec forward lean + 5 ring pushups
WOD: – Clean & Jerk
Build to a 1RM
Warm Up: – 2 rounds in 8 min
2 reps of Bear Complex
100m run
50 DU / 150 SU
Remaining time: find clean start weight
Skills: – EMOM 8
Clean AMRAC (build as you go)
WOD: – For Time:
30 pullups
30 burpees over the bar
30 GHD situps
Farmers carry – 600ft @ 70/44~45
30 thrusters @ 115/75
Warm Up: – AMRAC 8
5 burpee pullups
10 banded pulldowns
20 db walking lunges
40 sec HS hold on wall
WOD: – AMRAP 12
5 strict pullups
10 pushups
15 kb swings
Strength: – Deadlift: Build to a 1RM
Warm Up: – AMRAC 8:
200m run
10 db thrusters
10 cal row
10 kb swings
Then; 6 min to warm up to 70% BS 1RM
Strength: – Back Squat – EMOM 6
5 reps @ 70%1RM
WOD: – 5 rounds for time
40 DU / 120 SU
20 wallballs @ 20/14
10 floor press @ 135/85
*Courtesy of CF Linchpin*
