6-9-12-15-18-15-12-9-6 (Rx+)
Hang Power Snatches (95/65)
Wallballs (20/14)
Lateral Bar Hops
Time Cap: 20 Mins
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6-9-12-15-18-15-12-9-6 (Rx)
Hang Power Snatches (95/65)
Wallballs (20/14)
Double Unders
Time Cap: 20 Mins
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6-9-12-15-18-15-12-9-6 (Scaled)
Hang Power Snatches (Any Weight)
Wallballs (Any Weight)
Lateral Line Hops/Single Unders (x2 Reps)
Time Cap: 20 Mins
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28 Min AMRAP:
10 Pushups
15 Situps
20 Air Squats
25 Cals – Any Machine
Rx+: Weight Vest
For Time: (Rx+)
30 Power Snatches (135/95)
30 Ring Muscle Ups
30 Clean & Jerks
Time Cap: 20 Minutes
*No rings available during the 4:30pm class.
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For Time: (Rx)
30 Power Snatches (135/95)
60 Pullups
30 Clean & Jerks
Time Cap: 20 Minutes
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For Time: (Scaled)
30 Power Snatches (Any Weight)
60 Ring Rows/Banded/Jumping
30 Clean & Jerks
Time Cap: 20 Minutes
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Every Minute For 8 Minutes, Complete:
1 Squat Clean + 3 Front Squats
Rx+: 185/125
Rx: 135/95
Scaled: 65% Clean 1RM
Total Reps: 32
10 Min AMRAP:
8 Burpees
8 Single DB Thrusters (2 DBs, Alt. Arms – 50s/35s)
16 Double DB Front Rack Stationary Lunges
*Scale weight as needed
Every 6 Minutes For 24 Minutes, Complete: (Rx)
4 Wall Walks
8 Deadlifts (185/125)
12 Box Jump Overs (24/20)
24ft Handstand Walk
48 Double Unders
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Every 6 Minutes For 24 Minutes, Complete: (Scaled)
4 Walk Outs
8 Deadlifts (Any Weight)
12 Box Overs (Any Height)
48ft Bear Crawl
96 Single Unders
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5 Rounds For Time w/ Partner: (Rx)
30 Toes To Bar
40 Calories
50 Wallballs (20/14)
Time Cap: 30 Minutes
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5 Rounds For Time w/ Partner: (Scaled)
30 Hanging Knee Raises
40 Calories
50 Wallballs (Any Weight)
Time Cap: 30 Minutes
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Every 3 Minutes for 6 Rounds, Complete:
200m Run
3 Thrusters (135/95)
9 Bar Facing Burpees
*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂
12 Days of Christmas WOD:
1 Burpee Pull-Up
2 Toes To Bar
3 Shoulder to Overhead (95/65)
4 Front Squats
5 Hang Power Cleans
6 Deadlifts
7 Air Squats
8 Reverse Lunges
9 Sit-Ups
10 Chest to Ground Push-ups
11 Calorie Row
12 Sandbag Cleans
*Scale Weight as Needed
Time Cap: 30 Minutes
*This workout is designed to be completed like the song…
Round 1: 1 Burpee Pull-Up
Round 2: 2 Toes to Bar–1 Burpee Pull Up
Round 3: 3 STOH–2 Toes to Bar–1 Burpee Pull Up
…Continue This Pattern…
Every 7 Minutes for 21 Minutes (RX+)
25 Wallballs (20/14)
20 CTB Pull-ups
25 Wallballs
20 Box Jump Overs (24″/20)
*You must complete each round to be considered RX+, otherwise your score will be scaled.
_________________________
Every 7 Minutes for 21 Minutes (RX)
25 Wallballs (20/14)
20 Pull-Ups
25 Wallballs
20 Box Jump Overs (24″/20)
_________________________
Every 7 Minutes for 21 Minutes (Scaled)
25 Wallballs (Any Weight)
20 Ring Rows/Banded Pull-Ups/Jumping Pull-Ups
25 Wallballs
20 Box Jump Overs (Any Height, Step Over OK)
*Scale volume of reps as needed
20 Minute AMRAP, with a partner.
1000m Row
30 Thrusters
1000m Row
30 Front Squats
1000m Row
30 Shoulder to Overhead
(155/105 RX+)
(115/75 RX)
*One athlete working at a time.
*Row is worth 4 reps. 1 rep for each 250m completed. You may finish the 250m you are on when time is called.
*Scale barbell weight as needed.
