Work Out of the Day

STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT

WOD

AMRAP 14:00:

*CALS

12 WALL BALLS 20/14, 10/9’

12 MB G2OH 50/30

–

*CAL LIST

14/12 ROW-SKI

12/10 B.ERG-AB

10/8 ECHO

AFTERMATH

TABATA MB TWISTS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 HANG POWER CLEAN

WOD

16:00 CAP:

100-80-60-40-20 DUBS / MOD: SINGLES +30

10-10-10-10-10 DB HANG CLEANS 55s/35s

15-12-9-6-3 RING DIPS (RX+ 10-8-6-4-2 RING MUPS)

COOL DOWN

STRENGTH / FOUNDATION

10:00:

4 SA PRESS L/R

6 SA ROW L/R

WOD

24-20-16-12-8-4, 20:00 CAP:

SA DEVILS PRESS 40/30

T2B

GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 HANG POWER SNATCH

4 LEG LIFT

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

3 HANG POWER SNATCHES 95/65

5 LATERAL BURPEES

7 SITUPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

CLEAN + PUSH PRESS + PUSH JERK

WOD

AMRAP 10:00:

30 DUBS / MOD: 45 SINGLES

3 CLEANS 155/105 (RX+ 185/135)

6 C2B PULLUPS (RX+ 3 BAR MUPS)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

WOD

20:00 CAP:

50 MB STEPUPS 50/30, 24/20”

35 CAL ROW OR 28 CAL BIKE-SKI-RUN

50 HAND RELEASE PUSHUPS (RX+ HSPU)

35 CAL ROW OR 28 CAL BIKE-SKI-RUN

50 MB STEPUPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BACK SQUAT

WOD

4 ROUNDS, 20:00 CAP:

*METERS

20 SWINGS 53/35

20 GOBLET LUNGES

–

*ROW 500/440M

RUN 400M

B.ERG 1000/880M

ECHO-AB 1150/1000M

COOL DOWN

(TODAY’S CLASSES)

*930A – 430P – 530P

(RESERVE ON ZENPLANNER)

STRENGTH / FOUNDATION

3X3:00:

21 SQUAT JUMP

15 JUMPING PULLUP

WOD

AMRAP 15:00:

12 T2B

9 BURPEES

6 DB DEADLIFTS 50s/35s

3 DB HANG SNATCHES

COOL DOWN

STRENGTH / FOUNDATION

4X3:00:

100 JUMP ROPE

12 DB CURL

20 TRICEP BAND PULL DOWN

BUDDY WOD

AMRAP 24:00:

*TEAMS OF 3 – 1 WORKS AT A TIME – ALT. EXERCISES

10/8 CALS

8 WALL BALLS

6 DB HANG SNATCHES

4 INCHWORM TO PLANK

COOL DOWN

WOD

*TEAMS OF 2 OR SOLO

12 ROUNDS, 30:00 CAP:

THE WORKOUT GOES LIKE THE SONG – 1 – 2.1 – 3.2.1 – 4.3.2.1 – 5.4.3.2.1 – ETC.

12 DAYS OF XMAS

1 SNATCH 135/95

2 FRONT SQUATS

3 JERKS

4 DEADLIFTS

5 T2B

6 PULLUPS

7 PUSHUPS

8 MB LUNGES 50/30

9 MB G2OH

10 BURPEES

11 LATERAL JUMPS

12 CAL BIKE-SKI-RUN

COOL DOWN