DECEMBER 2018
3 DECEMBER 2018
STRENGTH - Squat Clean
1 Set Each @65, 75, 85%
WOD - For Time (11 Min CAP)
15 Clean & Jerks @55/35k
30 Power Snatch
15 Clean Jerks
Scaling Options Available
4 DECEMBER 2018
ACCESSORY - Hip Extension Drills
Laying Hip Extension
Laying Hip Stretch
Hip Extension Jumps
KB Swings
WOD - 6 Rounds For Time
5 Power Cleans @70/50k
3 Squat Clean
200m Run
Scaling Options Available
5 DECEMBER 2018
STRENGTH - 5 Sets (Build to Hvy)
1 Hang Snatch
1 Power Snatch
2 OH Squats
WOD - 12 Min AMRAP
6 Shoulder To Overhead @60/40k
12 Toes to Bar
8 Back Squat
12 Hand Stand Pushups
Scaling Options Available
6 DECEMBER 2018
WOD - 21-18-15-12-9-6-3 for Time
KB Swings @24/16k
Box Jumps @24/20"
Ring Dips
Scaling Options Available
7 DECEMBER 2018
STRENGTH - Squat Snatch
1 Set Each @65, 75, 85%
WOD - 16 Min AMRAP
10 Hand Release Pushups
8 KB SDHP @24/16k
12 Walking Lunges @50/35k
Scaling Options Available
8 DECEMBER 2018
WOD - 8 Min AMRAP
20 Power Cleans @60/45k
20 Power Cleans @70/55k
20 Power Cleans @80/65k
Then 6 Min AMRAP
10 Dedlift
10 Bar Facing Burpees
10 Wall Balls @8/6k
AFTER BURNER
5 Min EMOM
15 Sec Hand Stand Hold
15 Sec Plank
10 Sec Hollow Hold
Scaling Options Available
10 DECEMBER 2018
STRENGTH - Squat Clean
1 Set Each X 3 Reps @75, 85, 95%
WOD - 18 Min AMRAP
200m Run
10 Burpees over Bar
5 Thrusters @65/45k
Scaling Options Available
11 DECEMBER 2018
ACCESSORY - KB Bulgarian Split Squat
30 Seconds Work / 30 Seconds Rest
x 6 Sets
WOD - 21-18-15-12-9-6-3
Russian KB Swings @24/16k
KB Lunges
Double Unders
Scaling Options Available
12 DECEMBER 2018
OLY - Build to Heavy in 5 Minutes then
6 Min EMOM
1 Power Clean, 1 Push Jerk, 1 Squat Clean, 1 Split Jerk
WOD - 4 Rounds for Time
10m Hand Stand Walk (2m Lengths)
18 Hollow Rocks
6 Power Clean @70/50k
Scaling Options Available
13 DECEMBER 2018
WOD - 6 Min EMOM
4 x 20m Shuttles + 6 Toes to Bar
Then
3 Rounds for Time
400m Run
20 Box Jumps on & Over @20"
10 Wall Balls @8/6k
Scaling Options Available
14 DECEMBER 2018
STRENGTH - Squat Snatch
1 Set Each x 3 Reps @70, 80, 90%
WOD - 8 Min EMOM
ODD - 8 Power Snatch @60/45k
EVEN - 20 BF Situps
Rest 2 Mins then
8 Min EMOM
ODD - 8 Push Press
EVEN - 5 Muscle Ups
Scaling Options Available
15 DECEMBER 2018
WOD - DIANE - 21-15-9
Dedlifts @100/70k
Hand Stand Pushups
Scaling Options Available
17 DECEMBER 2018
STRENGTH - Squat Clean
1RM
WOD - 15 Min EMOM
3 Wall Walks
3 Toes to Bar
3 HSPU
Scaling Options Available
18 DECEMBER 2018
OLY - Hang Clean Temp Pause
3-2-1-2 (3 ea)
6 Sets Build to Heavy
WOD - 5 Rounds
10 Power Cleans @65/50k
10 Box Jumps
Scaling Options Available
19 DECEMBER 2018
WOD - For Time
30 Hang Cleans @60/45
25 Box Jumps
20 Dedlifts
15 Squat Clean
10 Pullups
5 Squat Clean
Scaling Options Available
20 DECEMBER 2018
WOD - 21-15-9
Burpees
Wall Balls @8/6k
Scaling Options Available
21 DECEMBER 2018
STRENGTH - Squat Snatch
1RM
WOD - 12 Min EMOM
10 KB Swing @24/16k
5 Pushups
Scaling Options Available
22 DECEMBER 2018
WOD - 20 Min AMRAP
5 Dedlift @100/80k
40m Farmer Walk @2 x 20/15k
5 Pullups
Scaling Options Available
24 DECEMBER 2018
WOD - Nightmare Before Xmas
FILTHY 50
50 Box Jumps @24/20"
50 Jumping Pullups
50 KB Swings @24/16k
50 Walking Lunges
50 Knees to Elbow
50 Push Press @20/15k
50 Feet Gripping Wall Ball Back Extensions
50 Wall Balls @8/6k
50 Burpees
50 Double Unders
Scaling Options Available
25 DECEMBER 2018
WOD - 12 Days of Xmas
1 SDHP @35/25K
2 Thrusters
3 Push Press
4 Power Clean
5 Power Snatch
6 KB Swings @24/16k
7 Pullups
8 Knees to Armpits
9 Box Jumps @20"
10 Double Unders
11 Burpees
12 OH Plate Walking Lunges @20/15k
Scaling Options Available
26 DECEMBER 2018
WOD - BOXING DAY
5 Rounds
25 Pushups
50 BF Situps
100 Double Unders
Scaling Options Available
27 DECEMBER 2018
WOD - Partner Pyramid HELEN
1.6K Run (2 x 400m ea)
3 Rounds ea
21 KB Swings @24/16k
12 Pullups
1.2k Run (2 x 300m ea)
21 KB Swings
12 Pullups
800m Run (2 x 200m ea)
21 KB Swings
12 Pullups
Scaling Options Available
28 DECEMBER 2018
WOD - Partners
1K Row + Front Rack Hold @100/65k
100 DB SDHP @25/15k + Plate OH Hold @25-15K
100 Power Snatch @35/25k + Ring Hold Extension
(Swap when needed but rests are taken together)
Scaling Options Available
29 DECEMBER 2018
20 Minutes to Find 2 x 2018 Weaknesses & 2 x Strengths
WOD - 2018 Weakness / 2019 Strength
CARDS OF DEATH
ACE & DIAMONDS = Strengths
CLUBS & SPADES = Weaknesses
Number Cards Drawn are Reps
5th Card is Rounds or Time
Scaling Options Available
31 DECEMBER 2018
STRENGTH - 20 Squat Cleans @60% 1RM
WOD - FOR TIME
10 Hollow Rocks
9 Burpees
8 Toes to Bar
7 Wall Balls @8/6k
6 V-Ups
5 Pullups
4 Knees to Elbow
3 Rope Climbs/Jumping Pullups
2 Muscle Ups
1 Triple Under
* 1 HSPU Between Each Movement *
Scaling Options Available
