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

STRENGTH

EMOM
2x Toes to Bar 2x Pull Up
1x Negative Pull Up
30sec L-Sit Hold

WORKOUT

5x Rounds for Time:
2x KB Complex (4x Row 4x Clean 4x Thruster)
15x Weighted Sit Ups

WORKOUT

3x Rounds
6x Deadlift 70kgs
6x Devil Press 2x dbs
6x Wall Ball 9kgs

Rest 2mins

3x Rounds
8x Hang P.Clean 50kgs
8x Burpee Over Bar
8x KBSwing

Rest 2mins

3x Rounds
10x Power Clean & Jerk 35kgs
10x Hand Stand Push Ups
100m Run

STRENGTH

Front Squat
5x3

WORKOUT

8min AMRAP
10cal AirBike
40x Double Unders

STRENGTH

Power Snatch
6x1

WORKOUT

4x15m Shuttle Run
30x DB Hang Clean
4x15m Shuttle Run
30x Dumbbell Push Jerk
4x15m Shuttle Run
30m Overhead Lunges
4x15m Shuttle Runs

STRENGTH

Push Press
10@60%
8@70%
6@80%
4@90%
2+ @100%

WORKOUT

4 sets of
3mins On 1min Off
200m Run
8x Toes to Bar
Max Rep DB Snatch

STRENGTH

20mins to find
Power Clean & Jerk
2RM

WORKOUT

EMOM for 12mins
12x Reverse hyper
45sec Plank
15x Ring Rows
4x Box Jump

WORKOUT

In Pairs
30m Overhead Walking Lunge
55x Power Snatch
30m Wheelbarrow
45x Overhead Squats
30m Front Rack Lunge
35x Thruster
30m Sprint

14min CAP

STRENGTH

Deadlift
10@60%
8@70%
6@80%
4@90%
2@100%

WORKOUT

For Time:
15cal Air Bike
21x Pull Ups
15cal Air Bike
15x Chest to Bar
15cal Air Bike
9x Bar Muscle Up

WORKOUT

Otaki Open Workout
30m Overhead Lunge
55x Power Snatch
15m Handstand Walk
45x Overhead Squats
30m Partner Lunge
35x Thrusters
30m Sprint

STRENGTH

Snatch
20mins to build to 2RM

WORKOUT

Annie
50,40,30,20,10
Double Under
Sit Up