DECEMBER 2020
 

1 DECEMBER 2020

STRENGTH - Work to Heavy Triple Power Snatch Then 3x3 @90%

(20 min)

WOD - 3x3 Minute AMRAP

3 Power Clean @ 60k/40k

6 Pushups

9 Box Jumps

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

800m Row/600m Run

15 Overhead Squats 45/30k

600m Run/750m Row

20 Toes to Bar

400m Run/500m Row

30 Pull-ups

200m Run/250m Row

40 Kettlebell Swings @24/16k

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