STRENGTH

Press
6x2 @90%

WORKOUT

4x rounds of
4x Deadball Over Shoulder
8x Reverse Lunge
12x Push Jerk 50/40kgs
16x Sit ups

STRENGTH

Deadlift
6x2 @90%

WORKOUT

In Pairs 12min AMRAP
Going round for round
15/12cal Air Bike
5m HS Walk or 20x Shoulder Taps

STRENGTH

Bar Muscle Up
5x3

WORKOUT

3x Rounds for time:
9x Pull Up
12x Power Snatch
400m Run

STRENGTH

Clean
6x1

Front Squat
6x2 @90%

WORKOUT

4mins Max Rep
Burpees

WORKOUT

7min AMRAP
Wall Walk Up
3,6,9,12,15..
Double Under
30,60,90,120,150..

Rest 3mins

7min AMRAP
3,6,9,12,15.....
DB Snatch (each Arm)
Toes to bar

WORKOUT

8min AMRAP
3x HSPU
3x Clean (70/55)
6x HSPU
3x Clean
9x HSPU
3x Clean
12x HSPU
6x Clean
15x HSPU
6x Clean
18x HSPU  
6x Clean  
21x HSPU
9x Clean

STRENGTH

Back Squat
6x2 @83%

WORKOUT

For time:
Row 500m
50x Pistols
1x Rope Climb
35x Wall Ball
1x Rope Climb
20x Toes to Bar
1x Rope Climb

15min Cap

STRENGTH

Press
6x2 @83%

Strict Pull Up Negative
5x1

WORKOUT

In Pairs going round for round:
10x Rounds
6x Burpee Box jump Over

STRENGTH

Hang Snatch + Snatch + Snatch Balance
7x1

GHD Sit Ups
3x10

STRENGTH

Deadlift  
6x2 @83%

WORKOUT

10min AMRAP
16x Kettlebell Clean & Jerk
6x Ring Dip
Air Bike 500m

STRENGTH

Power Snatch
EMOM
10x1

WORKOUT

For Time:
10,8,6,4,2,
Dumbbell Clean & Jerk (Heavy)
200m Run

STRENGTH

Deadlift
5x3 @73%

WORKOUT

3x Rounds
45sec On 15 off for Max Reps
Row
V-Ups
Overhead Carry
Rope Climb
Sled Push
Rest

STRENGTH

Back Squat
5x3 @73%

WORKOUT

22.3
For Time:
21x Pull Ups
42x Double unders
21x Thursters 40/30kg
18x Chest to Bar Pull Up
36x Double Under
18x Thurster 50/35kgs
15x Bar Muscle Up
30x Double Unders
15x Thursters 60/40kgs

STRENGTH

Clean & Jerk
EMOM
10x1

Press
5x3 @73%

WORKOUT

Air Bike Sprints
3x 500m

STRENGTH

Overhead Squat
5x3 @65%

WORKOUT

For Time:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Power Snatch 30/25kgs
Box Jump Over

STRENGTH

Deadlift
5x3 @65%

WORKOUT

3x Rounds going every 5mins
400m Run
15x HSPU
30x KB Swings

WORKOUT

Power Trip WOD3

in Teams of 3:
EMOM for 12mins
Min 1 - Buy in 10x Sync Toes to Bar or sit Ups then Max Worm Lunge or DB Lunge
Min 2 - Buy in 10x Sync Pull Ups or Hanging Knee raises then Max Worm Thurster or DB Thruster.
Min 3 - Buy in 10 Sync Over Worm Burpee then Max Worm Clean & Jerk or DB Clean & Jerk

STRENGTH

Press  
5x3 @65%

WORKOUT

8min AMRAP
30x Double Unders
10x Hang P.Clean
5x Push Jerk

STRENGTH

Back Squat
5x3 @65%

WORKOUT

3x Rounds for Time:
20x DB Snatch
15x Thrusters
10x Burpees Over 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