Christmas EveWarm-upCoaches Choice Metcon12 Days of Christmas (Time)12 Days of Christmas For time: ** performed like the song… 1 Clean & Jerk, 225/153) 2 Muscle-ups 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/73 5 Bar Facing Burpees 6 Push Press, 115/73 7 Pistols 8 Toes-to-bars 9 Wall Balls, 20/14...
WednesdayWarm-upWarm-up3 ROUNDS 7/5 Cal Bike/Row 7 Wide Stance Good Mornings 14 Air Squats W/ Green Band 7 Push Press StrengthFront Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 6 Sets Building Workout"THE THREE WISEMEN" (Time)3 ROUNDS FOR TIME 15 Deadlifts (225/153) 25/20 Cal Bike/Row 35 DB Thrusters (35/20) -20:00 Hard Cap- ...
TuesdayWarm-upWarm-upAMRAP x 3:00 MINUTES 5 Up-Downs 6 Alt. Step-Ups 7 Strict Press -Rest 1:00- AMRAP x 3:00 MINUTES 2 Burpees 4 Box Jump Overs 6 Hang Cleans StrengthHang Clean and Jerk (3-3-3-3-3-3-3-3-3)EMOM x 9 MINUTES 3 Hang Power Clean to OH* *Keep weight light to moderate. (Score...
MondayWarm-upWarm-up4 ROUNDS 10 Cossack Squat 10 Air Squats 10 Banded Steps Left and Right 8 Deadbugs :30 Bike (MOD) StrengthBack Squat (Weight)15 Minutes to Build to 85-90% of your BS Then EMOM x 6 2 Back Squats @ 85%WorkoutMetcon (Time)FOR TIME 40-30-20-10 Goblet Squats (53/35) 30-25-20-15* Cal Row 20-15-10-5 Pull-Ups (Score is Time) ...
Bootcamp 12/20Metcon (Time)7 DB thrusters (50/35) 7 DB Farmer Carry Step Ups (50/35) 14 Russian KBS (55/35) 14 Hollow Rocks 8x...
SaturdayWarm-upCoaches Choice MetconMetcon (Time)With a Partner splitting the reps 4 K Row 300 Air Squats 200 Cal AB ...
FridayWarm-upWarm-up4 ROUNDS (5:00 CAP) :45 Row 10 KB Goblet Squats 10 Box Step ups 10 Hollow Rocks 10 Supermans StrengthFront Squat (5RM)ON A 15:00 RUNNING CLOCK...
ThursdayWarm-upWarm-upAMRAP x 6 MINUTES 8 Barbell Clean Deadlifts 8/8 Slow Tempo Elbow Punches 8 Lunge + Twist + Kang Squats 100m Run StrengthMetcon (Weight)5 SETS* 10 Bench Press 10 Strict Pull-Ups *Keep weight moderate. -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (Time)7 ROUNDS FOR TIME 200m Run 8 DB Hang Squat Cleans (50/35) (Score is Time)...
WednesdayWarm-upWarm-upON A 5:00 RUNNING CLOCK 200m Jog Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Shuttle Run in Time Remaining StrengthHang Clean (7x3)EVERY 1:30 x 7 SETS* 3 Hang Squat Cleans *Keep weight light-moderate. (Score is Weight) WorkoutMetcon...
TuesdayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 - :30 Slow Strict Press MIN 3 - :30 Single Unders + :30 Reverse Single Unders MIN 4 - :30 Barbell OH Hold MIN 5 -...