Strength/Skill:

3 Power Snatch @ 50% 1 RM Power Snatch
2 Power Snatch @ 55% 1 RM Power Snatch
1 Power Snatch @ 60% 1 RM Power Snatch
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch

Metcon:

Perform 30-40 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

Strength/Skill: 5 Sets

• 45y Sled Push (15 up/back/up)
• 20 x GOOD Hollow Rocks

Metcon: 50/40/30/20/10

• 50/40/30/20/10 x Cal Row/Ski
• 30/25/20/15/10 x HSPU
• 30/25/20/15/10 x GHD

Strength/Skill:

1 Clean Pull + 1 Clean @ 60% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 65% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 70% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 80% 1 RM Clean and Jerk

Metcon:

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row

*Sub Echo Bike for Rx’d if needed
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep

12 Days of Fitmas!

• 12 x Thrusters
• 11 x HSPU
• 10 x Bike Cals
• 9 x Box Jumps
• 8 x Ski Cals
• 7 x Wallballs
• 6 x Push Jerks
• 5 – Hang Squat Cleans
• 4 – T2B
• 3 – Devil Press
• 2 – Muscle-up (6 x Ring Rows)
• 1 – Sled Push (1 Way)

Complete workout just like the song! (1 Sled Push, then 2 Muscle-ups and 1 Sled Push, then 3 Devil Press 2 Muscle-ups and 1 Sled Push). Each round ends with the sled push. Workout is complete at the end of round 12’s sled push.

Saturday Partner WOD!!

3 Rounds (1m on/1m off w/Partner)

• M1: Row/Ski Cals
• M2: DB Snatch
• M3: Bike Cals
• M4: A Squats

Strength/Skill:

5×7 RDL

Metcon:

3 Rounds:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)

Strength/Skill:

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch

*Pause Snatch: Pause for 2 seconds in the receive.

Metcon:

20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 Toes to bar

-rest 5 minutes-

40 Toes to bar
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups

Strength/Skill:

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk

*Pause Split Jerk: Pause in receive for 2 seconds.

Metcon:

3 sets
50 Double Unders
10 Sandbag Cleans (100/70)
50 Double Unders
20 Sandbag Squats (100/70)
-rest 1:1-

*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)
*Rx’d sub for Sandbag Squats: Front Squats (115/80)