2:00 Double Lax Ball T-Spine Smash
-Then-
AMRAP 3 Minutes
20/16 Calorie Row
Max DB Man Makers* in remaining time
*2 Renegade Rows + 1 Squat Clean Thruster (lite)
Practice the following comples for 15 Minutes:
1 Temp Snatch Pull + 1 Hang Power Snatch (above the knee) + 1 Power Snatch (floor)
This complex is completed without dropping the bar.
Calorie Row (40/35)
35 Push Ups
35 DB Thrusters (50s/35s)
Twelve Days of Christmas WOD:
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
You will perform the movements like the song, “Twelve Days of Christmas”….
– 1 handstand pushup
– 2 thrusters, 1 handstand pushup
– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…
2:00 Band Pull Aparts
Then
Straight Through
15/10 Calorie AAB
15 Burpees
20 Goblet GFYs
15 Burpees
15/10 AAB
Then
Toes to Bar Warm up
AMRAP 4 Minutes
Max Sets of 8 Toes to Bar
Rest 2:00
AMRAP 4 Minutes
Max Sets of 4 Toes to Bar
2 ROUNDS
50′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
Rest 5:00 after 2 rounds, then, 1 round of:
100′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
18 Minute Cap
2:00 Band Pull Aparts
Then
Straight Through
15/10 Calorie AAB
15 Burpees
20 Goblet GFYs
15 Burpees
15/10 AAB
Then
Toes to Bar Warm up
AMRAP 4 Minutes
Max Sets of 8 Toes to Bar
Rest 2:00
AMRAP 4 Minutes
Max Sets of 4 Toes to Bar
2 ROUNDS
50′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
Rest 5:00 after 2 rounds, then, 1 round of:
100′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
18 Minute Cap
20 Spiderman Lunges
20 A-Frame Toe Touches
-Then-
3 Rounds
100m Run
10 PVC OHS (Round 3 with Empty Bar)
5 Strict Pull Ups
Warm Up
1×3 Power Postion
2×3 Temp Pull Squat Snatches, lighter than set 1
then,
4 @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 Minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last weeks last wave.
4 Sets
20 Sngle Leg RDLs (10 per side, hold DBs entire time)
20 Reverse Lunges
20 Curls
20 Presses
Ret 1:00-1:30 between sets
All movements are done with 2 dumbbells and should be light enough they can move through a whole round without stopping.
2:00 4-Way Banded Glute Activation
-Then-
Alt. EMOM 6 Minutes, :50 work :10 rest/transition
1 – Machine Calories
2 – Single DB Box Step Overs
3 – Burpee Box Jump Overs
Perform a squat to full depth, stand until hip crease is about the knee, return to bottom, then stand tall.
Every 4 Minutes for 16 Minutes
Climb the ladder for 8 Minutes
2 DB Box Step Overs (24/20″) with 50s/35s*
6 Box Jump ATWOs (24/20″)
*Add 2 Step Overs each round. Box jump all the way overs remain at 6.
1:30 Lat Smash/side
-Then-
4 Rounds
100m Run
9 Gymnastic Kips
6 S.Arm Devil’s Press
3 S.Arm DB Front Squat (OH Squat on rounds 3-4 if mobility allows)
1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch
On a 15 Minute clock.
AHAP
Rest 1-2 Minutes between sets.
7 ROUNDS:
7 Devils Presses (50/35lbs)*
100m Run
7 Toes to Bar
100m Run
*Perform 1 fewer Devils Press each round
2:00 Haning Shoulder Opener (1:00 per arm)
20 Squat and Twist
-Then-
AMRAP 4 Minutes
10 Empty Bar Thrusters
8 Lateral Burpees
20 Single Unders (Double Unders after round 1)
EMOM 2 Minutes
6 Gymnastic Kips on Rings
EMOM 2 Minutes
3 Turnovers (muscle up w/o dip)
EMOM 2 Minutes
1-3 Burpee Muscle Ups
*If unable to turnover on high rings practice ring transitions on low rings w/feet on the ground.
AMRAP 20 Minutes
10 Thrusters (135/95lbs)
6 Burpee Muscle Ups
75 Double Unders
3 Rounds
:10 HARD AAB, :20 Slow
Then
4 Rounds
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold
5 Rounds:
20 HSPU
15/12 Calorie AAB
10 Front Squats (155/105lbs)
Rest 2:00 Minutes
10 OHS Hold with PVC
Then,
3 Rounds
5 Inch Worms + Push Up
200m Run
10 Pause OHS with Empty Bar
1X2 Power Position
2×3 Tempo Pull Squat Snatches (lighter than set 1)
Then,
4 @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extentions