Monday

4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

Christmas Eve Tuesday

WOD

On the 12th Day of Christmas My true love said to me:

12 Bear Crawls!!!!

11 GHD sit ups

10 Wall Balls 20/14

9 kettlebell swing

8 Grasshoppers

7 Pull Ups

6 Walking lunges

5 Burpees!

4 Front Squats 135/95lb

3 Box jumps 24/20

2 wall climbs

1 power Clean 135/95lb

Merry Christmas!!!!!!

Thursday

“Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Monday

Weightlifting:

5 sets:

3 back squats

– Build to a heavy set of 3 and maintain for all 5 sets.

Friday!!

Today's workout is a Hero workout written in honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

Daniel

For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups

Thursday

WOD

For time:

40 box jump-overs 24/20"

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

– Step down from the box.

Post times to the Zen.

Wednesday

WOD

Every 1:30 for 6 rounds:

10 single-leg squats

10 sit-ups

Max burpees

– Rest 1:30 between rounds. Its a sprint!

Tuesday

RX

EMOM 20:

2 thrusters

– Barbell starts on the floor. Add weight every 5:00.

Build to a heavy 2-rep thruster. Add weight every 5:00.

Try to keep all working sets above 70% of your 1-rep max.

Thrusters should be taken from the floor; the first rep can be a squat clean

Post loads to the Zen.

Monday

WOD

5 rounds for time:

15 push jerks 95/65lb

12 chest-to-bar pull-ups

9 sumo deadlift high pulls 95/65lb

Post times to the Zen.

Friday!

WOD

On a 15 minute clock

40 bar Facing burpees

40 Wall ball shots 20/14lb 10/9' targets

800m run

Max Reps hang squat cleans 135/95lb in the remaining time.

Post total reps completed to the Zen.

Thursday

AMRAP in 10 minutes

10/7 Calories Row or bike (or both)

5 Shuttle runs

-1 shuttle run is 25ft out and 25ft back.

Post workout:

accumulate 100 hollow rocks

Post total rounds and reps to Zen.

Monday

RX

Helen

3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups

Friday!!

WOD

3 rounds for time:

40 Russian KB swings 55/35lb

20 box jump-overs 24/20"

Post workout:

Accumulate:

200-m single-arm DB overhead carry

– Switch arms as needed.

Post times to the Zen.

Wednesday

Every 2:00 for 6 rounds:

2 rope climbs (15 ft)

Max wall-ball shots in remaining time 20/14 10/9'

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Tuesday

WOD

AMRAP 12:

9 ring dips

12 sumo deadlift high-pulls 95/65lb

Friday!!

Time Cap of 25 minutes:

2 rounds for time:

100-ft DB walking lunges 50/35lb

400-m run

7 wall walks

500/400m row

– Use two Dumbbells held in a farmers carry.

Post times to the Zen.

Tuesday

WOD

“Grace”

30 Clean and Jerks for time 135/95lb

Post times to the Zen.

saturday

EMOM 10:

Even: row for max calories

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run

Post max calories and run time. If you do not complete 25 double unders....it is not Rx.

Friday!!

WOD

“The Chief”

5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

Wednesday

Pre-workout:

6-5-4-3-2:

Front squats

AMRAP 12:

6 pull-ups

3 front squats 115/75lb

6 pull-ups

6 front squats

6 pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.