Christmas Day
EAT!
Boxing Day
Optional
Strength
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and end Moderate-Heavy.
Workout
Performance
ON A 12:00 RUNNING CLOCK...
Max Cal Bike*
*Every 2:00, including 0:00, complete Reps of Hang Power Cleans 60/42.5*.
Hang Power Clean Reps:
RND1 = 12
RND 2 = 10
RND 3 = 8
RND 4 = 6
RND 5 = 4
RND 6 = 2
Fitness
ON A 12:00 RUNNING CLOCK...
Max Cal Bike*
*Every 2:00, including 0:00, complete Reps of Hang Power Cleans 42.5/30*.
Hang Power Clean Reps:
RND1 = 12
RND 2 = 10
RND 3 = 8
RND 4 = 6
RND 5 = 4
RND 6 = 2
Wednesday
Partner Workout
EMOM x 30 MINUTES
MIN 1 - 15 Strict Pull-Ups
MIN 2 - 20 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)
MIN 3 - Max Synchro Burpees
MIN 4 - Rest
Benchmark Thursday
Double DT
10RFT
12 Deadlifts 70/47.5
9 Hang Power Cleans
6 Push Jerks
Freaky Friday
4 Envelopes
4 Workouts
Pick 1
Saturday
Endurance
Performance
4 SETS
80 Double Unders
60/48 Cal Row
40 Wall Balls (20/14)
-Rest 2:00 b/t Sets-
Fitness
4 SETS
160 Single Unders
60/48 Cal Row
40 Wall Balls (14/10)
Partner Workout
Performance
E3MO3M 36
400m Run
5 Hang Power Cleans 85/60
Max Press Ups
Work 1 round, Rest 1 round
Fitness
E3MO3M 36
400m Run
5 Hang Power Cleans 50/35
Max Banded/ Knee Press Ups
Work 1 round, Rest 1 round
NYE WOD
Performance
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch 60/42.5
*After each full round complete a 100m Run. The workout ends with a 100m Run.
Fitness
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (20)
Toes to Something
Power Snatch 42.5/30
*After each full round complete a 100m Run. The workout ends with a 100m Run.