Strength/Skill:

3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

Metcon:

5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

Saturday Partner WOD!!

Teams of 2: 20m AMRAP

A: 400m Run/1k Bike (alternate)

B: Complete

• 12 x DB DL
• 12 x Box Jump-overs
• 3 x Wall Walks
• 3 x Wall-facing HSPU

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:

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

Strength/Skill:

1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat

Metcon:

3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

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.

Strength/Skill:

5×7 RDL

Metcon:

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

Thursday Scaries with Steve