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

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