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Strength
Every 1:30, 4 Rounds
1) 10 30X-Tempo Dumbbell Bench Press (3s down)
2) 10 Feet Elevated Ring Rows
Strength
4 Rounds of :45 on, :15 off
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)
2) AMRAP 50′ Shuttle Runs
3) Rest
4) Rest
*Score is total Calories
| Weekly Overview | Events/Classes | |
| Monday | “12 Days of Christmas” Holiday WOD (v2.0) | |
| Tuesday | Bodybuilding Press, Gymnastics Pull | |
| Wednesday | Snatch | |
| Thursday | Back Squat | |
| Friday | Conditioning Intervals | 5:30/6:30 PM Classes Cancelled for Coaches Christmas Dinner! |
| Saturday | Squad WOD | |
| Sunday | Lower Body, Core |
“12 Days of Christmas Vol. 2”
For Time:
1 Wall Walk
2 Goblet Squats (32/24) (FX: 24/16)
3 Deadlifts (135/95) (FX: 95/65) (RX+: 155/105)
4 Wall Balls (20/14)
5 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
6 Toes to Bar
7 Box Jumps (24/20)
8 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
9 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Kettlebell Swings (32/24) (FX: 24/16)
11 Squat Clean Thrusters (135/95) (FX: 95/65) (RX+: 155/105)
12 Burpee Bar Muscle-Ups (FX: Burpee Chest to Bar Pull-Ups) (RX+: Burpee Ring Muscle-Up)
*36:00 Cap
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.
Strength
Every 2:00, 3 Rounds
1) 16 Front Rack Reverse Lunges (35-40% of 1RM Front Squat)
2) 12/12 Single Leg Hip Thrusts
Conditioning
For Time:
500/400m Row (FX: 400/300m)
100 Double Unders (FX: 70 OR Single Unders)
20 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
500/400m Row (FX: 400/300m)
100 Crossover Single Unders (FX: 70 OR Single Unders)
20 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap
Squad WOD
AMRAP 14 w/ Partner – Split Reps Any Way
28/21 Calorie Bike (FX: 21/16)
28 Bench Press (95/65) (FX: 75/55) (RX+: 135/95)
7 Rope Climbs (FX: 5)
Rest 5:00
AMRAP 14 w/ Partner – Split Reps Any Way
28/21 Calorie Row (FX: 21/16)
28 Synchro Sit-Ups (FX: Non-Synchro)
7 Sandbag Over the Shoulder (100/70) (FX: 5 OR 7 Power Clean 95/65) (RX+: 150/100)
Strength
Every 2:00, 3 Rounds
1) 100’/100′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry
2) :30/:30 Weighted Side Plank
Conditioning
For Time:
15-12-9-6-3
Box Jump Overs (24/20)
Single Dumbbell Hang Snatch (Side A)
Lateral Burpees Over Dumbbell/Kettlebell
Single Dumbbell Hang Snatch (Side B)
*Weights: (50/35) (FX: 35/20) (RX+: Kettlebell 24/16)
*14:00 Cap
