STRENGTH / FOUNDATION

8X1:00:

1 CLEAN + 2 JERK

WOD

20:00 CAP:

12 POWER CLEAN 155/105 (RX+ 185/135)

20/15 PUSHUP

9 POWER CLEAN

20/15 PUSHUP

6 POWER CLEAN

20/15 PUSHUP

REST 2:00:

THEN, 21-15-9

T2B

DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

5 SA BAND ROW L/R

5 BIRDDOG L/R

:20 SIDE PLANK L/R

:20 V-HOLD

:20 BRIDGE HOLD

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

4 BURPEE

4 MB G2SH

4 MB SQUAT

COOL DOWN

***930a & 430p ONLY***

WOD

35:00 CAP:

*BUY-IN OR BUY-OUT

10 ROUNDS

6/4 STRICT PULLUP

8 DB HANG SNATCH 35s/25s

10 DB LUNGE

24 DUBS / MOD: 36 SINGLES

–

*BUY-IN OR BUY-OUT

800M RUNNER

1K/900M SKI

2K/1800M B.ERG

2.4/2.2K ECHO

COOL DOWN

***630a – 730a – 9a CLASSES ONLY***

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. EXERCISES

AMRAP 30:00:

10 DB PLANK ROW 40s/25s

10 BENCH PRESS 135/85

10 R. SWING 70/53

10 TTR OR BP OH SITUP 25/15

10 SQUAT THRUST

COOL DOWN

WOD

30:00 CAP:

12 DAYS OF XMAS

1 SQUAT CLEAN 135/85

2 PUSH JERK

3 HANG POWER CLEAN

4 DEADLIFT

5 BURPEE

6 T2B

7 PULLUP

8 PUHSUP

9 SQUAT

10 LUNGE

11 INCHWORM

12 G2OH

*12 rounds – like the song…

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2s BACK SQUAT

WOD

AMRAP 15:00:

5 DB HANG SQUAT CLEAN 50s/35s

10 HSPU / MOD: DB PUSH PRESS

*CALS

–

*CAL LIST

10/8 ECHO

12/10 AB

12 RUNNER

15/12 B.ERG-SKI

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 FLOOR PRESS

12 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

80-60-40-20, 20:00 CAP:

DB HANG SNATCH 50/35

GOBLET LUNGE OR GOBLET SQUAT

100 JUMP ROPE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2s

HIP THRUST (HOLD LAST REP)

6 SL DB GOOD MORNING L/R

WOD

18-16-14-12-10, 16:00 CAP:

T2B

DB STEPUP OVER 20”, 40s/25s

COOL DOWN