DECEMBER 2020
1 DECEMBER 2020
STRENGTH - Work to Heavy Triple Power Snatch Then 3x3 @90%
(20 min)
WOD - 3x3 Minute AMRAP
Rest 1:30 minutes between each AMRAP
Scaling Options Available
2 DECEMBER 2020
STRENGTH - Back Squat
5x5 @60%
WOD - 7 Rounds for Time
3 Snatch @70/50k
6 Burpees
Scaling Options Available
3 DECEMBER 2020
METCON - 20 Min 30 on 30 off
5 Toes to Bar + AMRAP BF Situps
7m HS Walk + AMRAP Pushups
WOD - Carmen WOD - 20 Min CAP
For Time
30 Muscle Ups/C2Bar
Pullups/Ring Rows
every rest 200m run
Scaling Options Available
4 DECEMBER 2020
STRENGTH - Push Press
5x5 @60%
WOD - E2MOM 10 Min
5 HSPU
7 Power Clean @65/45k
Scaling Options Available
5 DECEMBER 2020
STRENGTH - Bench Press
5x5 @60%
WOD - For Time
20 Toes to Bar
30 Pull-ups
Scaling Options Available
7 DECEMBER 2020
STRENGTH - Front Squat
5x5 @70%
WOD - 21-15-9
Clean & Jerk @65/45k
Butterfly Situps
Scaling Options Available
8 DECEMBER 2020
STRENGTH - Work to Heavy Triple Power Snatch
Then 6 Sets x3 @90%
(20 min)
WOD - 5 Rounds for Time
15 Pullups
15 Box Jumps @24/20"
Scaling Options Available
9 DECEMBER 2020
STRENGTH - Bent Over Row
5x5 @70%
WOD - 15-12-9-6-3
OH Squats @65/45k
Burpees Over Bar
20 Dbl Unders/60 skips on the odd rounds
Scaling Options Available
10 DECEMBER 2020
METCON - 18 Min 30 on 30 off
8 Wall Balls + AMRAP Box Jumps
6 American KB Swings + AMRAP Burpees
WOD - 18 Min Plate Push Suicides for Lengths
20m Plate Push @20/15k,
Sprint to Start and grab 20/15k plate and Sprint Back to Your Plate.
Stack ontop and push 20m
Sprint to 20m Line with one plate and leave behind.
Sprint back to plate and push 20m ETC
Scaling Options Available
11 DECEMBER 2020
STRENGTH - Back Squat
5x5 @70%
WOD - 12 Min AMRAP
12 DB Alt Snatch @25/15k
12 Hollow Rocks
Scaling Options Available
12 DECEMBER 2020
STRENGTH - Dedlift
5x5 @70%
WOD - For Time
1 Squat Clean @80/60k
10 20k plate Deficit HSPU
2 Squat Cleans
9 20k plate Deficit HSPU
3 Squat Cleans
8 20k plate Deficit HSPU
4 Squat Cleans
7 20k plate Deficit HSPU
5 Squat Cleans
6 20k plate Deficit HSPU
6 Squat Cleans
5 20k plate Deficit HSPU
7 Squat Cleans
4 20k plate Deficit HSPU
8 Squat Cleans
3 20k plate Deficit HSPU
9 Squat Cleans
2 20k plate Deficit HSPU
10 Squat Cleans
1 20k plate Deficit HSPU
Scaling Options Available
14 DECEMBER 2020
STRENGTH - Bench Press
3x3 @60%
WOD - 6 Rounds (13 Min CAP)
7 Thrusters @45/30k
9 Chest to Bar Pullups
Scaling Options Available
15 DECEMBER 2020
STRENGTH - 6 Sets x 1 Reps 1RM Power Snatch
(20 min)
WOD - 14 Min AMRAP
400m Run/500m Row
12 Burpee Box Jump Overs
Scaling Options Available
16 DECEMBER 2020
STRENGTH - Front Squat
3x3 @60%
WOD - 6 Rounds for Time
3 Power Clean @ Jerk @50/30k
7m HS Walk
Scaling Options Available
17 DECEMBER 2020
METCON - 20 Min 30 on 30 off
10 Pushups Then AMRAP HS Walk
6 Pistols Then AMRAP Air Squats
WOD - 30/20/10 For Time
American KB Swing @24/16k
Toes to Bar
Scaling Options Available
18 DECEMBER 2020
STRENGTH - Bent Over Row
3x3 @60%
WOD - For Time
800m Run/1k Row
30 Power Clean @60/40k
800m Run/1k Row
Scaling Options Available
19 DECEMBER 2020
STRENGTH - Push Press
3x3 @60%
WOD - 10 Rounds For Time
6 Jerks @50/30k
5 Burpees Over Bar
4 Rope Climb
Scaling Options Available
21 DECEMBER 2020
STRENGTH - Dedlift
3x3 @80%
WOD - For Time
10-1 Push Press @65/45k
1-10 Back Squat
Scaling Options Available
22 DECEMBER 2020
STRENGTH - Power Snatch
Work to Hvy 3 then 3 set x 1 rep @ this weight
(20 min)
WOD - 4 Rounds for Time
40 Dbl unders/80 Skips
30 BF Situps
20 Alt DB Snatch @20/12.5k
Scaling Options Available
23 DECEMBER 2020
STRENGTH - Bench Press
3x3 @80%
WOD - 12 Min AMRAP
12 Ground to OH @75/55k
20 Cal row/200m Run
Scaling Options Available
24 DECEMBER 2020
WOD - THE NIGHTMARE BEFORE XMAS
1 Dedlift, 1 Cluster, 1Dedlift @50/30k
Then
#1 - 60 Hollow Rocks
#2 - 50 Wall Balls
#3 - 40 Russian KB Swing @24/16k
#4 - 30 Ring Rows
#5 - 20 Pushups
#6 - 10 Burpees
Scaling Options Available
25 DECEMBER 2020
WOD - 12 DAYS OF CHRISTMAS
1 Burpee
2 Box Jumps
3 HSPU
4 Clean & Jerks @50/30k
5 Pushups
6 Toes to Bar
7 KB Swing @24/16k
8 Double Unders / 16 Skips
9 Ring Dips
10 Pistols
11 Pullups
12 Thrusters
Scaling Options Available
26 DECEMBER 2020
CLOSED
28 DECEMBER 2020
CLOSED
Scaling Options Available
29 DECEMBER 2020
STRENGTH - Work to hvy 3 Power Squat Snatch
then 6 sets x 1 rep at weight
WOD - 6 Rounds for Time
3 Muscle Ups/6 Jumping
6 Burpees
BUY OUT - 1k Run/1250 Row
Scaling Options Available
30 DECEMBER 2020
STRENGTH - Front Squat
3x3 @80%
WOD - 4Rounds for Time
10 Toes to Bar
10 OHS 45/30k
10 SDHP
Run 200m/250m Row
Scaling Options Available
31 DECEMBER 2020
WOD - New Years Eve Count Down
10 Burpees Over Bar EMOM 3 Min
9 OH Squats EMOM 2 Min @45/30k
8 Pullups EMOM 3 Min
7 Snatches EMOM 3 Min
6 Devils Press EMOM 3 Min @ 2 x 12.5/10k
5 Squat Cleans EMOM 3 Min
4 Min AMRAP Wall Balls @9/6k
3 Min AMRAP Thrusters
2 Min AMRAP American KB Swing @24/16k
1 Min AMRAP Muscle Ups
Scaling Options Available
1 JANUARY 2021
CLOSED
Scaling Options Available
2 JANUARY 2021
CLOSED
