Strength
Every 3:00, 5 Sets
1) 5 Front Squats (75-80%)
2-3) 5 Front Squat (80-85%)
4-5) 12 Front Squats (50-55%)
Conditioning
AMRAP 14 w/ Partner – Split Reps Any Way
30 Toes to Bar (FX: 20)
30 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)
30 Dumbbell Front Rack Lunge (50/35) (FX: 35/20)
120 Double Unders (FX: 80)
*2 Dumbbells for Cleans and Lunges
Strength
In 12:00:
Build to Heavy Set of 5 Touch and Go Power Snatch
FX: Every 2:00, 6 Sets:
3 Power Snatch (70-75%)
Conditioning
5 Rounds of :40 on/:20 off
1) AMRAP Calorie Row
2) AMRAP Calorie Ski
3) AMRAP Calorie Bike
4) AMRAP Slam Balls (20/15) (FX: 15/10)
*Score is total reps
| Weekly Overview | Events/Classes | |
| Monday | “12 Days of Christmas” | 5:45 PM – Handstand Pushup/Walk Skills Clinic |
| Tuesday | Power Snatch | |
| Wednesday | Front Squat | |
| Thursday | Strict Press | |
| Friday | Chest-to-Bar Pull-Up/Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Christmas Day – Gym Closed |
“12 Days of Christmas”
For Time:
1 Clean and Jerk (155/105) (FX: 135/95)
2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)
3 Handstand Pushups (4″ Deficit for Men) (FX: Handstand Push-Ups)
4 Front Squats (155/105) (FX: 135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24) (FX: 24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
11 Shoulder to Overhead (155/105) (FX: 135/95)
12 Rope Climbs
*Compare to 12/15/21
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.
Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM!
Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy!
No need to reserve, just show up!
Conditioning
Every 2:00, 3 Rounds
1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)
2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
3) 80 Double Unders (FX: 60) (RX+: 100) + AMRAP Calorie BIke
4) Rest
Cooldown
2:00/2:00 Deep Hip Flexor Lunge
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
2:00 Foam Roll Calves
2:00 Foam Roll Quads
Join us TOMORROW, Sunday, December 18 at 10:45 for a Shoulder Clinic with Dr. Stacy Snow!
5 Rounds of 4:00 on/2:00 off
AMRAP
30 Wall Balls (20/14)
30 Double Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
30 Bar Facing Burpees
30 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
30 Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Continue from previous round
