WILD STRENGTH & CONDITIONING

WORKOUT

In teams of 3

18min AMRAP

Max Distance Row

Max Rounds
12x Power Clean & Jerk
20x Box Jump
24x Deadlift
40x Wall Ball

STRENGTH

Deadlift
5x5 @70%

WORKOUT

For Time:
21, 15, 9
Air Bike
Handstand Push Ups

WORKOUT

For Time:
10,8,6,4,2
Thruster (Weight increase 25,30,35,40,45)
20,16,12,8,4
Toes to Bar
40x Double Unders

STRENGTH

Power Snatch + Hang Snatch + Snatch
6x1

WORKOUT

Each Round for Time
3x Rounds
200m Run
30x KB Snatch
200m Run
Rest 1:30 between sets)

STRENGTH

4 sets EMOM
4-5 Strict Pull Ups
4-5 Ring Dips
30sec of L-Sit Hold on plates

WORKOUT

3x 300m Rows

WORKOUT

In Pairs
150x Squats
75x Power Snatch 30kgs
50x Burpee Over Bar
25x Wall Walks

STRENGTH

EMOM for 4 sets
4-3 Strict Pull Ups
40-30sec Handstand Hold
20x Hollow Rocks

WORKOUT

16min AMRAP
400m Run
20cal Bike
50m Farmers Carry

STRENGTH

Back Squat
5x5@70%

WORKOUT

9min AMRAP
12x Wall Ball
9x Box Jump Over
6x Toes to Bar

12 Days of Christmas

Like the song the “12 Days of Christmas,” 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.

Day 1: 100m Run
Day 2: 2 Box Jumps
Day 3: 3 Wall Balls
Day 4: 4 Dumbbell Snatch
Day 5: 5 Push Ups
Day 6: 6 KB Swings
Day 7: 7 Squats
Day 8: 8 Plate Push Press
Day 9: 9 Sit Ups
Day 10: 10 Burpees
Day 11: 11 Power Clean
Day 12: 12 Tire Flips

40min Cap

WORKOUT

3 Sets 40 on 20 off
Push Ups
DB Snatch
Plank
Shoulder Taps
Lunge

20min Stretch at the top of the hill