A. Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

A. Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

A. For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

B. Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

C. For Time:
30 Back Squats @ 75% of 1-RM
30 Muscle-Ups

A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

A. Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B. In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

A. Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

B. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

C. For time:
30 Calorie Assault Bike
15 Ground to Overhead (155/105 lbs)
20 Calorie Assault Bike
10 Ground to Overhead (155/105 lbs)
10 Calorie Assault Bike
5 Ground to Overhead (155/105 lbs)

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

A. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

B. Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

D. Five rounds for time of:
10 Burpee Box Jump Overs (24″”/20″”)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders + 8 Toes-to-Bar

“12 Days of FITmas”
The idea behind today’s WOD is a pretty simple – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete exercse 1, then 1&2, then 1 & 2 & 3, and so on until you get to 12.

1. 100m run
2. Burpees
3. Push-ups
4. Toes-to-bar / Ab-Mat Situps
5. Pull-ups / Ring Rows
6. Kettlebell Swings 24/16kg
7. Box jump step downs
8. Wall Balls
9. Deadlifts 115/85 lb
10. OH Reverse Lunge
11 DB Hang Power Clean & Jerk/Press
12. Thrusters

“12 Days of FITmas”
The idea behind today’s WOD is a pretty simple – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete exercse 1, then 1&2, then 1 & 2 & 3, and so on until you get to 12.

1. 100m run
2. Burpees
3. Push-ups
4. Toes-to-bar / Ab-Mat Situps
5. Pull-ups / Ring Rows
6. Kettlebell Swings 24/16kg
7. Box jump step downs
8. Wall Balls
9. Deadlifts 115/85 lb
10. OH Reverse Lunge
11 DB Hang Power Clean & Jerk/Press
12. Thrusters

A. Take 15-20 minutes to build to today’s 1-RM Power Clean

B. For Max Reps:
3 Minutes of Double-unders

C. For time:
Row 5000 Meters
This is a test. Hit it hard and record your results to comments

In teams of two, complete: 
100 Pull-Ups 
200 Meter Farmer’s Carry (heavy, swap weights as often as needed) 
100 Wall Ball Shots 
200 Meter Farmer’s Carry 
100 Burpee Box Jump-Overs (24″/20″) 
200 Meter Farmer’s Carry  
Partition the reps however you would like.

In teams of two, complete: 
100 Pull-Ups 
200 Meter Farmer’s Carry (heavy, swap weights as often as needed) 
100 Wall Ball Shots 
200 Meter Farmer’s Carry 
100 Burpee Box Jump-Overs (24″/20″) 
200 Meter Farmer’s Carry  
Partition the reps however you would like.

A. For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

*Compare results to September 16, 2016.

B. Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets.

Followed by…. Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course of the three sets.

Followed by… Every 2 minutes, for 12 minutes (6 sets):

Overhead Squat x 1 rep Build to today’s 1-RM over the course of the six sets.

C. Take 15-20 minutes to build to today’s 1-RM Push Press

D. “Power Hungry” For max calories:

3 Minutes of Assault Bike *Males should be shooting to get as close to 100 Calories as possible **Females should be shooting to get as close to 70 Calories as possible