A.  

Every 2 minutes, for 12 minutes:

Power Clean x 1.1.1

(rest 10 seconds between singles)

B.  

For max reps, against a 3-minute running clock of:

100 Double-Unders

21 Barbell Burpees

Thrusters x Max reps (75/55 lbs)

Rest 3 minutes

For max reps, against a 3-minute running clock of:

80 Double-Unders

18 Barbell Burpees

Thrusters x Max reps (95/65 lbs)

Rest 3 minutes

For max reps, against a 3-minute running clock of:

60 Double-Unders

15 Barbell Burpees

Thrusters x Max reps (115/75 lbs)

Rest 3 minutes

For max reps, against a 3-minute running clock of:

40 Double-Unders

12 Barbell Burpees

Thrusters x Max reps (135/95 lbs)

Rest 3 minutes

In teams of three, complete as many rounds and reps as possible in 30 minutes of:

Relay Run + 70 Hang Snatches (75/55 lbs) + 70 Wall Ball Shots

Relay Run + 60 Hang Snatches (95/65 lbs) + 60 Wall Ball Shots

Relay Run + 50 Hang Snatches (115/75 lbs) + 50 Wall Ball Shots

Relay Run + 40 Hang Snatches (135/95 lbs) + 40 Wall Ball Shots

Relay Run + 30 Hang Snatches (155/105 lbs) + 30 Wall Ball Shots

A.  

3 sets of

Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Rest 60 seconds

Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Rest as needed 

B.  

Two sets for time of:

20/15 Calories of Rowing

30 Walking Lunges

60 Double-Unders

30 Walking Lunges

20/15 Calories of Assault Bike

Rest 3 minutes

A.  

4 sets each of:

Pistols x 12-14 or Roll to Candlestick x 10 reps

50-75 Foot Handstand Walk or Nose-to-Wall Handstand Hold x 60 seconds

L-Sit or Hollow Hold x 60 seconds

B.  

Against a 4-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps

15 Kettlebell Swings

20 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets 

A.  

Take 20-25 minutes to establish today’s

2-RM Pause Back Squat @ 32X0

B.  

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

A.  

Take 20 minutes to build to today’s 2-RM Bench Press

B.  

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Burpees

12 Toes to Bar

Workout of the Day 

“Pick Your Posion”  

Teams of four will have 5 choices to work through for time. Full description and breakdown at 9am with Coach Ness. 

Happy New Year ! 

A. 

In 15 minutes build to today’s heavy…

Snatch Pull + Snatch

B.  

Every minute on the minute for 12 minutes:

Snatch Pull + Power Snatch @ 85% of todays heavy complex.

C.  

Three sets of:

3-5 Wall Walks with 3 second hold

10-12 Pendley Rows

100-Foot Overhead Kettlebell Carry

A.

Four sets of:

Against a 4-minute running clock…

400 Meter Run

25 Wall Ball Shots

Max Rep Burpee Box Jump-Overs

Rest 4 minutes

B.  

Every minute, on the minute, for 6 minutes of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees to Chest x 20-30 reps
Interval 3 – Hollow Body Hold x 40 seconds

Every minute, on the minute, for 3 minutes of:

Plank x 50 seconds

A.  

Every 2 minutes, for 20 minutes:

Clean

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 90%

*Sets 9-10 = 1 rep @ 90%+

B.  

For time: 

10-1

Power Clean (155/105 lbs)

Front Squat

Ring Dips 

A.  

Five sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1

Rest 45 seconds between legs

Strict Handstand Push-Ups x Max Reps

Rest 60 seconds

B.  

Complete as many rounds and reps as possible in 10 minutes of:

10 Chest-to-Bar Pull-Ups

30 Double-Unders

10 Toes-to-Bar

30 Double-Unders

Your favorite holiday workout is back ! Perform the movements to the tune of “12 Days of Christmas”

1 – 200 Meter Run

2 – Snatches (135/95 lbs)

3 – Muscle-Ups or Ring Dips

4 – Ground to Overhead (135/95 lbs)

5 – Strict Handstand Push-Ups or Push-Ups

6 – Burpees

7 – Toes-to-Bar

8 – Kettlebell Snatch

9 – Box Jumps

10 – Chest-to-Bar Pull-Ups or Pull-Ups

11 – Front Squats (135/95 lbs)

12 – Shoulder to Overhead (135/95 lb.)

A.  

Take 15 minutes to build to a heavy-ish

Power Snatch

B.  

Three sets for max reps/cal of:

60 seconds of Kettlebell Front Squats

60 seconds of Dumbbell Ground to Overhead

60 seconds of Row for Calories

Rest 60 seconds between sets

A. 

*Use as a warm-up/activation

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

B.  

In teams of two, alternate tasks to complete 5 sets each of:

21 Kettlebell Swings

7 Strict Pull-Ups

400 Meter Run

A.  

Four sets of:

Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)

Rest 60 seconds

Hollow Rocks x 30-45 seconds

Rest 60 seconds

B.  

Every 2 minutes and 30 seconds, for 15 minutes for times:

30 Double-Unders

10 Toes to Bar

8 Box-Facing Burpee Box Jump-Overs

A.  

Three sets of:

Shoulder Press x 4-6 reps @ 2111

Rest 45 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 45 seconds

B.  

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

Row 300/250 Meters

20 Wall Ball Shots

A.  

Take 15 minutes to build to a heavy-ish

Power Clean

B.  

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (185/135 lbs)

Strict Handstand Push-Ups

“Pre Party Purge” 

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Pull-Ups

Rest 2 Minutes

3 Minutes of Thrusters (95/65 lbs)

Rest 2 Minutes

3 Minutes of Burpees over Barbell

Rest 2 Minutes

A.  

Four sets of:

Weighted Pull-Ups x 4-6 reps

Rest 90 seconds

Weighted Dips x 6-8

Rest 90 seconds

Ab-Wheel Roll-Outs x 8-10 reps

Rest 90 seconds

B.  

Three rounds for time of:

50 Double-Unders

35 Kettlebell Swings

20 V-Ups

A.  

Five sets of:

Deadlift x 3 @22X1

*6-8/8-10 Supinated Ring Rows after each set

B.  

For time:

30 Calorie Row

60 Pistols

30 Snatches (95/65 lbs)

60 Wall Ball Shots