*closed Christmas Eve and Christmas. We will re-open at 9am on the 26th
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
—
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
3 Clean High Pull
3 Muscle Clean
3 Power Clean
3 Push Jerk

Weightlifting

Every 2:00 for 5 Sets: 
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row

2:00 Rest b/t sets and go again. So its 8 minutes work, 2 minutes rest, then 8 minutes work

Barbell: 135/95lbs (61/43kg)
Box Height 24/20’’

Level 2- 95/65
Level 1- Lower weight and go from the hang

Goals / Stimulus / Objectives

Score: Total Sum Reps

Primary Objective: Attack Your Strengths
Secondary Objective: Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE: 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar

Wod 2-
10 Minutes
400m Ski
20 Bench press 185/105

Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round

8am and 9am. SAME WORKOUT
The 12 days of Christmas

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,” You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Not everyone will set up their own bar/equipment we will plan the layout according to how many people come in for class. IF YOU ARE IN A BUSY CLASS PLEASE BE AWARE OF YOUR SURRUNDINGS, there is a lot going on with this wod.

Warm-Up

2:00 Cardio Choice

–
:30/:30 Quadruped Adductor Hip Rock 
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch

-2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats

Strength / Weightlifting
Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on our final set of 5, but this should start to get challenging based on the loading and volume.

For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: 2×50/35lbs (22.5/16kg)
*You may hold the dumbbells on the shoulders however you see fit today.

Level 2:
For Reps:
15:00 AMRAP
8 Wall Walk
24 Dual Dumbbell Squats
80 Double Unders
Dumbbells: 2×35/25lb, 12/7kg

Level 1:
For Reps:
15:00 AMRAP
6 Wall Walk to 20’’ off the wall
24 Goblet Squats
120 Single Unders
Dumbbell: 2×35/25lb, 12/7kg

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds
Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance
RPE: 8/10

Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Warm-Up

2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups

40:00 EMOM
minute 1: 13/10 Calorie Echo
minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 50/35lb, 22.5/15kg

Level 2:
40:00 EMOM
minute 1: 12/9 Calorie Echo
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 13/10 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 35/25lb, 15/12kg

Level 1:
40:00 EMOM
minute 1: 10/7 Calorie Echo
minute 2: 6 Jumping Pull-Ups + 8 Knee to Elbows
minute 3: 10/8 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: Choice

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute. 

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM 

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.