Tag

Strength Endurance

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

LIFT: Front Squat – 3 RM WOD: Partners complete 300 Burpees (alternating reps) -EMOM stop and do 4 pull ups each- BENCHMARK: Filthy Fifty

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B

LIFT: Back Squat – 3 RM WOD: EMOM x 14 odd: 1 Power clean + 2 Hang squat clean @ ~75% even: Row for calories

LIFT: Press – 3 RM WOD: 6 Rounds 5 Bar Muscle ups 10 1-Leg Deadlift @ 32/24 kg 250m Row

SKILL: 500m Row for time WOD: 100 Double under’s 100 DB Front Rack Lunges @ 50/35 100 Double under’s 100 Squat Thrusts

LIFT: OH Squat – 1 RM WOD: AMRAP in 12 5 split jerk (60% 1RM) 10 pull ups 50 mountain climbers

SKILL: Jerk Progressions WOD: 500m Row Buy In 10 Rounds 5 unbroken Push Jerk 10 Squat Jump Cash out with 500m Row BENCHMARK: “Jackie”

LIFT: Press – 1 RM WOD: 24 min Alt. EMOM A) 2 Heavy Stone to Shoulder B) 10 Ring Dips C) 15/10 Calorie Row

LIFT: Deadlift – 1 RM WOD: AMRAP in 14 4-8-12-16 Barbell Lunges @ 95/65 8 Hand Release Push ups *once push ups are complete after...