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On the 7th Day of Christmas my True Love gave to me, 7 Weighted Box Step ups 6 Jumping Lunges 5 BURPEES 4 Front Squats 3 Box Jumps 2 Wall Climbs 1 Power Clean EMOM 12 minutes Even minutes: Front Squats x3 (as heavy as you’re able) Odd Minutes: Chest to bar pull ups (max […]

At home WOD 5 Rounds for time of: 20 Box jumps 20 Jumping lunges 20 Burpees Post times to the Zen.

At Home WOD Practic SLIPS for 40 minutes: Stretch, L-sit, Inverted (handstands), Planks, Scales front and back. Then do 5 Sets of push ups 35%of max reps.

Ont the 4th?? day of Christmas my true love gave to me…. 4 Front Squats 3 Box Jumps 2 Wall Climbs 1 Power Clean! WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of: Deadlifts Hang power cleans Push/press/jerk use whatever you have for weight. Use something that you may be able to do the first

WOD For time: 10,9,8,7,6,5,4,3,2 and 1 rep rounds of Thrusters 95/65lb 1,2,3,4,5,6,7,8,9 and 10 rep rounds of Power Snatches 95/65lb Post times to the Zen.

WOD Seven 2 minute rounds of 10 Pass throughs on paralletes 20 burpees The Goal is to Maintain form and total reps during the two minute rounds. If you are able to finish all 30 reps during the 2 minute round you may use the remaining time as rest. Post the total number of completed

WOD Complete as many rounds as possible in 12 minutes of: 4 shoulder presses8 sumo deadlift high pulls12 front squats Use what weights you can, if you have dumbbells use one for the sumo deadlift high pulls and double the reps but both for the other exercises.

15 minute EMOM at Home First minute: Back Squats 3 reps (or 10 air Squats) with 3 second pause at bottom. Second minute: Slow Strict pull ups 3-5 seconds per rep. The slower the better. 3-5 reps Third minute: SLOW and Honest Push ups @ 25% of max reps. The idea behind this workout is

At home WOD 4 Rounds for time of: 20 Weighted Step ups on the 24/20” box 50/35lb dumbbell. (use stairs and milk jugs or whatever you have available) 30 Sit ups 50 Double unders Post timers to the Zen

Home WOD 5 rounds of 5 Deadlifts (135/95….50/35lb dumbbells) on every even minute!!! 20 Burpees over an object (laterally or you may face it, any object, dumbbell, towel, broomstick) 20 Candlesticks (roll back, then launch forward and stand) Post times to the Zen.