WOD

Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB goblet hold weighted step-ups

– 8 bent over reverse fly w/ pause

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

R10S between singles

*Should be heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2RIR

– 12-16 alt. lateral lunges 

– 8-16 bent over BB rows

– 12-16 hanging knee raises (DB weighted if possible)

OR

Conditioning Option

Time trial (pick one)

– 2K row

– 5K bike

Fitness & Performance

A) E2.5M x 6 sets:

– 3 bench press @ 32X1 tempo @ 70-75%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

Fitness

B) E2MOM x 8, 10 or 12 total sets (alternating)

Station 1:

– 12/9 or 10/8 cal row

– 8 push-ups

Station 2: 

– 12/9 or 10/8 cal row

– 8 alt. DB snatch (50/35)

Performance

B) E2MOM x 8, 10 or 12 total (alternating)

Station 1:

– 12/9 cal row

– 10 push-ups

Station 2: 

– 12/9 cal row

– 10 alt. DB snatch (50/35)

RX+ complete 15/12 cal row

Fitness

A) E2.5M x 6 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

After odd sets: 8-12 seated DB press 

After even sets: 8/side bird dog KB/DB row

B) B) 10 min AMRAP:

– 20 single unders or lateral hops (sub 5 cal row)

– 2 goblet/prisoner reverse lunges 

– 6 push-ups) elevated if needed

Performance

A) E2.5M x 6 sets

– 1 front squat w/ 32X1 tempo @ 70-80% + 2 regular front squats

B) 10 min AMRAP:

– 20 double unders

– 2 front rack reverse lunges (95/65, 75/55, 65/45)

– 6 hand release push-ups

*Add 2 reps to the lunges each round. Pick a weight that you could do 20 UB with.

*RX+ perform 3 HSPUs.

Fitness

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

After odd sets:

After even sets:

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB up/down devil press
• DB or unweighted box step overs (20/16”)

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB devil press (35/25s)
• DB box step overs (20/16”)

*RX+ use 50/35s

Fitness

“12 Days of Christmas”

1: DB devil press

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Fitness

A) E3M x 5 sets:

– 6-10 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) E2MOM x 8-12 sets:
– 250/200m row

– 6 DB push press

Performance

A) E3M x 5 sets:

– 1.1.1 power clean + push jerk clusters

R10S between doubles

*Should be heavier than last week

B) E2MOM x 8-12 sets:
– 250/200m row

– 3 shoulder to overhead

*Pick a weight on shoulder to overhead that is heavy but UB.

Fitness

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3)
• 6 strict pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 medball squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 9 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 single unders
• 6 up/downs

Performance

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3 @ 50/35)
• 6 pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 sandbag squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 12 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 ring dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 double unders
• 6 burpees

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 32X1 tempo @ 665-70%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) EMOM x 10-20 sets:

– 6 KB swings 

– 5 push-ups (elevated if needed)

– 4 hanging knee raise

*Make it tougher with reps of 6-6-6.

Performance

B) EMOM x 10-20 sets:

– 6 KB swings (53/35)

– 5 push-ups

– 4 toes to bar

*RX+ complete swings with 70/44, 4 HSPUs, 2 bMUs