DECEMBER 18, 2017

BARBELL
Snatch 5x3 @ 75% (drop each rep; squat if possible)

ACCESSORY
1) 5 x 5 Scap Pulls + 5 Arch to Hollows
2) Double or Triple-under Work, 5x10

BODY-WEIGHT ONLY
For time / 25 cap
50 Air Squats + 100 Single-unders | RX+ 20 Double-unders
40 Air Squats + 10 Burpees + 150 Single-unders | RX+ 30 DU’s
30 Air Squats + 20 Burpees + 200 Single-unders | RX+ 40 DU’s
20 Air Squats + 30 Burpees + 250 Single-unders | RX+ 50 DU’s
10 Air Squats + 40 Burpees + 300 Single-unders | RX+ 60 DU’s

*Scale option:  cut the reps in half or share the work w/ a partner

WOD
4 RFT / 25 cap
27/21 Cals Row | RX+ Cals Bike
21 Pull-ups | RX+ C2B
15 Burpee Box Jumps, 24/20
9 Clean and Jerks, 115/80 | 95/65 || RX+ 135/95 | 115/80

*Scale option:  share the work w/ a partner

DECEMBER 16, 2017

WOD / Teams of 3

WOD 1 – Snatch Ladder / 1 works / 10 cap
Snatch 5-4-3-2-1, Increase weight each set
*Score = total for all 3 athletes

WOD 2 – For time / 1 Rows / 1 works / 15 cap
12 Cals Bike | RX+ rope climbs
60 Inverted T2B / RX+ T2B
80 Shldr to OH, 95/65 | 75/55 | RX+ 135/95 | 115/80
600 Single-unders / RX+ 200 DU’s
*Someone always rowing for cals / Score = time – cals rowed

WOD 3 – 12 Days of Christmas / AMRAP 20 / 1 works / Each completes each exercise
1 Burpee
2 Push ups
3 Pull ups
4 WBS, 20/14/10
5 Box Jumps, 20″
6 Goblet Squats, 55/35 | 45/25
7 KB Deadlifts
8 Lunges
9 Sit ups
10 Calorie Row
11 KB Swings
12 Cals Bike

DECEMBER 15, 2017

BARBELL
Back Squat (5x3 @ 85%)

BODY-WEIGHT ONLY
For time / 20 cap
Opposing Ladder of work:
40-30-20-10 Burpees
10-20-30-40 Cal Row or 5-10-15-20 Cal Bike
* Scale option: share the work w/ partner

WOD
AMRAP 20
90 WBS
60 Power Cleans 95/65 | 75/55 | RX+ 135/95 | 115/80
30 Burpee Box Jump or Step-up Overs, 24/20″
*Scale Option:  Cut reps in half or share the work with a partner

KICKER
For Time:
50 Push-ups, 50 Sit-ups, 50 Air Squats

DECEMBER 14, 2017

BARBELL
Back Squat, 5@80%, 5@85%, 5@90%

ACCESSORY
1) Knees-to-Feet, 5x5
2) Rope Climb, 5x2

BODY-WEIGHT ONLY
AMRAP 20
5 Inverted C2B
10 Burpees
15 Tire Jumps or Step-ups

WOD
5 RFT / 15 cap
20 KBS, 55/35/25 | RX+ 70/55/35#
10 Burpees | RX+ Strict Burpees
5 Pull-ups | RX+ Bar Muscle-ups

KICKER
Max Unbroken WBS

DECEMBER 13, 2017

BARBELL
Clean & Jerk 5x3 @ 72.5% (squat clean if possible; drop each rep if needed)

ACCESSORY
1) Pistols, 5x3-5 each leg
2) GH Raise, 5x5

BODY-WEIGHT ONLY
For time / 20 cap:
100 Air Squats
Run 200m or 150 Single-unders
100 Sit-ups
Run 200m or 150 Single-unders
100 Push-ups
Run 200m or 150 Single-unders

WOD
5 Rounds, Every 4:00:
30 Air Squats
20/15 Cal Row or Run 200m or 10/7 Cal Bike
7 Power Clean & Jerks 135/95 | 115/80#
*score = slowest round

KICKER
30 Hang Squat Cleans, 95/65 | 75/55

DECEMBER 12, 2017

BARBELL
Pausing Overhead Squat + Pausing Snatch Balance, 1-1-1-1-1-1-1

ACCESSORY
1)  Prone IYT & PVC
2)  Dips, 5x5-10 (rings or matador; jump, kip, strict)

BODY-WEIGHT ONLY
For time / 20 cap
50 OH Lunge– 45/25/15# plate
75 Knee-ups
Accum 5 min – plank hold (each break do 5 burpees)
75 Sit-ups
50 OH Lunge– 45/25/15# plate

CONDITIONING
For time / 15 cap
15 Deadlifts
30 Burpees
45 WBS
270 Single-unders / RX+ 90 Double-unders
15 Deadlifts
270 Single-unders / RX+ 90 Double-unders
45 WBS
30 Burpees
15 Deadlifts
225/155 | 205/135 | RX+ 315/225 | 275/185

KICKER
For time:  30/24 cals Bike

DECEMBER 11, 2017

BARBELL
Snatch 5x3 @ 72.5% (full squat if possible; drop each rep if needed)

ACCESSORY
1) On the pull-up bar:  5 x 5 Scap Pulls (active shoulders) + 5 Arch to Hollow
2) Double or Triple Unders work, 5x10

BODY-WEIGHT ONLY
Partner / 1 works
Tabata Bike
AMRAP 5 – Cal Row
AMRAP 5 – Single-unders
AMRAP 5 – Burpees

WOD

For time / 20 cap
21 Power Snatch, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Burpees
50 Double-unders | RX+ 50 UB DU’s

21 Clean & Jerks 95/65 | 75/55 | RX+ 135/95 | 115/80
21 T2B
21 Box Jump Overs, 24/20″
50 Double-unders | RX+ 50 UB DU’s

21 Thrusters, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Push-ups | HSPU
50 Double-unders | RX+ 50 UB DU’s

KICKER
For time:  30 Burpees

DECEMBER 9, 2017

WOD / Teams of 2-3

WOD 1 (10 min cap)
PA – 30-20-10 Push-ups
PB – Hold top of Deadlift 135/95 | 115/65
*Switch after each set of push-ups / Both will complete all sets of push-ups
-then
PA – 30-20-10 Deadlifts 135/95 | 115/65
PB – Hold top of Push-up position
*Switch after each set of deads / Both will complete all sets of deads

-rest/reset 2 mins

WOD 2 (10 min cap)
PA – 30-20-10 Pull-ups
PB – Hold top of Press 115/80 | 95/65
*Switch after each set of pull-ups / Both will complete all sets of pull-ups
-then
PA – 30-20-10 Push Press 115/80 | 95/65
PB – Hang Hold from Pull-up bar
*Switch after each set of Push Press / Both will complete all sets of push presses

-rest/reset 2 mins

WOD 3 (10 min cap)
PA – 30-20-10 Thrusters 95/65 | 75/55
PB – Hollow Hold
*Switch after each set of Thrusters / Both will complete all sets of Thrusters
-then
PA – 30-20-10 Sit ups
PB – Front Squat Hold 95/65 | 75/55
*Switch after each set of Sit-ups / Both will complete all sets of Sit-ups

**If the partner holding stops during a set the repping partner must stop
***Score = total time for each WOD

DECEMBER 8, 2017

BARBELL
Thruster + Push Press + Push Jerk + Split Jerk, 1-1-1-1-1-1-1

ACCESSORY
1) Bar Muscle-ups: jump, kip or strict, 5x3-5
2) Handstand work: kick ups, walks, descents, push-ups, etc

BODY-WEIGHT ONLY
Partner / 1 works
AMRAP 10: Row 10 Cals, 7 Burpees,
then
AMRAP 10: 50 Single-unders, 15 Air Squats

CONDITIONING
10-9-8-7-6-5-4-3-2-1 / 12 cap
Squat Cleans, 95/65 | 75/55 || RX+ 135/95 | 115/80
Lateral Burpees over Bar

KICKER
For Time:
50 American KBS, 55/35 | 45/25

DECEMBER 7, 2017

BARBELL
Back Squat 10x3 @ 75%

ACCESSORY
1) Knees-to-Feet, 5x3 (hold landing simulate bottom of OHS; ask your coach for a scaled option if needed)
2) Banded Face Pulls, 5x10

SKILL

BODY-WEIGHT ONLY
PARTNER / AMRAP 20
7 cals Bike
9 Burpees
11 Sit ups

WOD
5 RFT / 15 cap
1 Snatch
3 Clean & Jerks
5 Thrusters
7 T2B / RX+ Piking T2B
9 Burpees
* 95/65 | 75/55 || RX+ 135/95 | 115/80

KICKER
60 second:  Max Cals Bike