4 sets for AMRAP 4 minutes:
3 hang power cleans 115/80lb
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Start each AMRAP back at the hang power cleans.
This WOD is the same concept as "The Chief"
Post total rounds to the Zen.
Weightlifting:
5 sets for load:
6 back-rack reverse lunges (3/leg)
Post loads to the Zen.
WOD
AMRAP 8 minutes:
2 wall walks
2 deadlifts 275/185
Post rounds completed to the Zen.
For time:
30-25-20-15-10:
GHD sit-ups
100-80-60-40-20:
Double-unders
post times to the Zen.
Partner WOD
AMRAP in 20 minutes:
25 Dumbbell Snatches 50/35lb
25 Wall balls
One works, one rests….resting partner must hold either the wall ball or the dumbbell, the ‘tools’ may not touch the ground. 5 burpee penalty if rule is broken.
Post rounds to the Zen.
Do it just like the song, starting with 1… then 2….1… then 3…2….1…etc.
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
On the 11th day of Christmas my true love gave to me:
11 GHD Sit ups
10 Wall Balls
9 Ketllebell Swings
8 Grasshoppers
7 Pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
Weightlifting:
On a 20:00 clock:
Build to a 1-rep max clean
Post-workout:
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right
On the 8th day of Christmas my true love gave to me:
8 Grasshoppers
7 Pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
For time:
15 DB burpee box overs 50/35LB 24/20"
15 deadlifts 275/185LB
15 overhead squats 135/95LB
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
Post times to the Zen
On the 7th day of Christmas my true love gave to me:
7 Pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
Partner and Individual WOD
Partner A:
12 Hang Power Snatch 95/65lb
5 Over the Bar Burpees
Meanwhile....
Partner B:
Rows for calories in the time it takes partner A to finish.
Partner A cannot begin the Hang power snatches until Partner B begins rowing. When Partner A finishes the 5th Burpee then Partner B stops rowing. And Switch!
In essence the partners are battling against one another to obtain the most calories.
On the 6th day of Christmas my true love gave to me:
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
For time:
42-36-30-24-18 reps:
Sit-ups
21-18-15-12-9 reps:
Pull-ups
42-36-30-24-18 reps:
Double Unders
Post times to the Zen.
AMRAP 15:
12 DB box step-ups 50/35lb (20 in)
12 DB deadlifts
100-ft DB farmers carry
post rounds completed to the Zen.
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Post loads and times to the Zen.
On the Third day of Christmas mt True Love gave to me:
3 Box Jumps
2 Wall climbs
1 Power Clean
WOD
AMRAP in 8 Minutes
Row 250/200m
8 Push Press 155/105lb
Post loads and Rounds completed to the Zen.
“Fight Gone Bad”
3 rounds for reps:
1:00 wall-ball shot (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pull (55/75 lb)
1:00 box jump (20 in)
1:00 push press (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
12 Days of Christmas Begins!
On the first day of Christmas my True Love gave to me
1 Power Clean
Weightlifting:
7 sets for load:
3 squat snatches
Post loads to the Zen.
WOD
For time:
30-20-10:
Lateral burpees over bar
Front squats 95/65lb.
Post loads and times to the Zen.
WOD:
AMRAP 20:
15 toes-to-bars
10 DB power cleans 50/35lb
1000/800m C2 bike OR- Row 500/400m
WOD
For time:
35 Box Jump overs 24/20"
Run 800m
35 Burpee Box jump overs 24/20"
AMRAP in 22 Minutes
8 Wall balls
4 Handstand push ups
2 Squat Cleans (use your bodyweight)
Post rounds to the Zen.
5 rounds for max reps:
bench presses on a med ball with dumbbells Or use a barbell*
Pull-ups in a single set (strict or kipping)
– Rest as needed between rounds.
Choose a weight that you can perform 10 reps of in the first round.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
