Closed

Merry Christmas!

Closed

Merry Christmas!

Closed

Merry Christmas!

“Fran”

21 – 15 – 9 rep rounds of:

Thrusters 95/65

Pull-ups

“Fran”

21 – 15 – 9 rep rounds of:

Thrusters 95/65

Pull-ups

“Fran”

21 – 15 – 9 rep rounds of:

Thrusters 95/65 Pull-ups

FITNESS EXPRESS

Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

FITNESS

A. Every 3 minutes, for 15 minutes (5 sets):

Pause Front Squats x 4-6 reps @ 31X1

B. Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

A. Every 3 minutes, for 15 minutes (5 sets):

Pause Front Squats x 4-6 reps @ 31X1

B. Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

A. Complete as many rounds and reps as possible in 4 minutes of:

25 Calories of Rowing on Concept 2

25 Wall Ball Shots (20/14 lbs to 10’ Target)

Rest until the running clock reaches 5:00, and then…

B. Starts at 5:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Deadlifts (185/135 lbs)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

Rest until the running clock reaches 10:00, and then…

C. Starts at 10:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

Rest until the running clock reaches 15:00, and then…

D. Starts at 15:00 on the running clock

For time:

25 Calories of Rowing on Concept 2

25 Deadlifts (185/135 lbs)

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Turkish Get-Ups x 2 reps each arm

Rest 45 seconds

Strict Pull-Ups x 4-6 reps @ 2111

Rest 45 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings

Push-Ups

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

B. Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups

A. Take 20 minutes to build to a 2-RM Bench Press

“B-D” must be performed against a running clock…

B. Starts at 0:00 on the running clock

Complete as many rounds and reps as possible in 6 minutes of:

10 Strict Handstand Push-Ups

50 Double-Unders

Rest until the running clock reaches 10:00, and then…

C. Starts at 10:00 on the running clock

Every minute, on the minute, for 6 minutes perform the following:

10 Chest-to-Bar Pull-Ups

2 Clean & Jerks

Rest until the running clock reaches 18:00, and then…

D. Starts at 18:00 on the running clock

Complete rounds of 12, 9 and 6 reps for time of:

135/95 lb Thrusters

Ring Muscle-Ups

A. Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Overhead Walking Lunge x 20 steps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 – Wall Climb x 2-4 reps

Minute 3 – Run 100 Meters

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike

Minute 2 – Handstand Push-Ups x 10 reps

Minute 3 – Double-Unders x 40 reps

A. Take 20 minutes to build to a 3-RM Front Squat

“B-D” must be performed against a running clock…

B. Starts at 0:00 on the running clock

For time:

Row 2000 Meters

Rest upon completing the 2000 meters, and wait to begin “C” when the running clock reaches 10:00.

C. Starts at 10:00 on the running clock

Take 8 minutes to establish a 1-RM Snatch, and perform as many burpees over the barbell as possible.

Rest for 2 minutes, and then begin “D” when the running clock reaches 20:00.

D. Starts at 20:00 on the running clock

Three rounds for time of:

10 Hang Snatches (135/95 lbs)

20 Toes to Bar

Fenway’s Festive WOD: “12 Days of FITmas”

This a pyramid workout that follows the spirit of the classic song:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12 within the 35 minute time cap. Don’t forget to wear something “festive”!

1. 100m run

2. Burpees

3. Push-ups

4. Toes-to-bar

5. Pull-ups/ Ring Rows

6. Kettlebell Swings 24/16kg

7. Mountain Climbers

8. Wall Balls

9. Deadlifts 45lb/35lb

10. Hang Power cleans

11. DB Push Press

12. DB Thrusters

Fenway’s Festive WOD: “12 Days of FITmas”

This a pyramid workout that follows the spirit of the classic song:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12 within the 35 minute time cap. Don’t forget to wear something “festive”!

1. 100m run

2. Burpees

3. Push-ups

4. Toes-to-bar

5. Pull-ups/ Ring Rows

6. Kettlebell Swings 24/16kg

7. Mountain Climbers

8. Wall Balls

9. Deadlifts 45lb/35lb

10. Hang Power cleans

11. DB Push Press

12. DB Thrusters

A. Three sets for times of:

Row 2000 Meters

15 Thrusters (115/75 lbs)

15 Chest-to-Bar Pull-Ups

15 Strict Handstand Push-Ups

15 Pull-Ups

Rest 6 minutes

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:

Run 5k