STRENGTH

Power Snatch
6x1

Overhead Squat with Pause
4x2

WORKOUT

7min EMOM
7x Dumbbell Hang Clean & Jerk
Max Rep Double Under in Remaining time

STRENGTH

Alternating EMOM for 12mins
5-8 Toes to bar
20sec Chin Over Bar Hold

WORKOUT

6x Rounds each for time:
10x Russian KB Swing
100m Sprint

WORKOUT

In Pairs complete:

50cal Air Bike
Then
4x Rounds
18x DB Thruster (Box Hold)
9x DBall Over Shoulder (Plank Hold)
Then
50cal Air Bike

MASTERS LEAGUE WOD

6mins to Find
2RM Deadlift

10mins to complete
21,15,12,9
Ground to Overhead 25kgs
Burpee Over Bar

STRENGTH

EMOM for 10mins
Handstand Push Up
3x Reps

WORKOUT

3x Rounds 1min for Max Reps
Row
Box Jump
Wall Walk Up
DB Hang Clean
Rest

STRENGTH

Front Squat
5x3@80%

WORKOUT

3x Rounds for Time:
Sand Bag Run 200m
20x Box Step Over
15x Push Ups
30x Sit Ups

STRENGTH

Snatch Balance
4x3 with barbell

Snatch
7x1

WORKOUT

21,15,9
Devil Press
60x Double Under

STRENGTH

EMOM for 10mins
2-3 Bar Muscle Up
or
Alternating EMOM for 10mins
5x Strict Pull Up
5x Dips

WORKOUT

Air Bike Sprints
10x 200m

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