A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14:

Turkish Get-Ups x 2 reps each arm

Minutes 3-4, 9-10 & 15-16:

Alternating Pistols/Pistol Progressions x 12-20 reps

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold or Plank from Rings x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:

10 Alternating One-Arm Dumbbell Snatches

10 Box Jump Step-downs

Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14:

Muscle-Ups x Max Reps in 45 seconds (Or Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16:

Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (135/95 lbs)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

Rest Day

warm up:

row 250m

3x

50m shuttle run relay

skill:

throw & catch with your partner

thruster toss / ab~mat sit up toss / toss from knees / toss from laying down

WOD:

4 rounds for time

row 200m

5 KB deadlifts

5 burpees

Game & Healthy Snack

FITNESS EXPRESS

Five rounds for time of:

Dumbbell Complex* x 5 reps

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

FITNESS

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Rest 60 seconds

Plank Hold x 60 seconds

Rest 60 seconds

B. Five rounds for time of:

Dumbbell Complex* x 5 reps

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Rest 60 seconds

Plank Hold x 60 seconds

Rest 60 seconds

B. Five rounds for time of:

Dumbbell Complex* x 5 reps

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

It’s not quite Christmas yet, but follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups

250 Meter Row

3 – 3 DB Thrusters

2 Muscle-Ups

250 Meter Row

4 – 4 BBJ

3 DB Thrusters

2 Muscle-Ups

250 Meter Row

. . . and so on.

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

B. In teams of two, partners alternate rounds and complete 7 each of:

10 Kettlebell Swings

5 Strict Pull-Ups

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B. In teams of two, alternate rounds and complete 7 rounds each of:

5 Deadlift*

5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

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

Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Clean

*Sets 1-5 = 2 reps @ 70-90%

*Sets 6-8 = 1 rep @ 90-95%

B. Three sets of:

Clean Pulls x 2 reps @ 105%

Rest as needed

C. Every minute, on the minute, for 20 minutes:

Front Squat x 1 rep @ 80-85%

D. Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike

10 Front Squats (185/135 lbs – from the floor)