On the Minute x 10 Sets:
1 Pausing Overhead Squat (3 Sec)
For Time:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into...
15-12-9
Thrusters (95/65)
Pull-ups
AMRAP 3:
50 Double Unders
21 Burpees
Max Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Burpees
Max Power Cleans (185/135)
Strength
On the 1:30 x 6
5 Push Press
AMRAP 20:
20 Wallballs (20/14)
20 Box Jumps (24"/20")
20 Push Presses (75/55)
20/14 Calorie Row
200 Double Unders
150 Abmat Sit-ups
100 DB Snatch
AMRAP 20
3 Clean and Jerks (135/95)
1 Round of Cindy
On the Minute x 10:
3 Back Squats
4 Rounds:
15 Reverse Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders
AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
200m Row
Accessory
3 Rounds
3 Wall walks
30 sec handstand hold
Power Cleans (Touch N' Go)
Build To A Heavy 3
AMRAP 4:
6 Rounds of "The Chief" (95/65)
Max Calorie Bike/Row
Rest 4 Minutes
AMRAP 4:
5 Rounds of "The Chief" (115/85)
Max Calorie Bike/Row
Rest 4 Minutes
AMRAP 4:
4 Rounds of "The Chief" (135/95)
Max Calorie Bike/Row
1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
6 WEEK CHALLENGE HOME WORKOUT
20 Min AMRAP
30 step ups
30 hand release push ups
30 sit ups
AMRAP 20:
10 Burpees
20 Box Jumps (24"/20")
30/24 Calorie Row
40 Double Unders
6 WEEK CHALLENGE HOME WORKOUT
4 Rounds
22 push ups
22 reverse lunges
400 m run
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
For Time
[15 Minute Cap]:
25 Power Snatches (95/65)
25 Overhead Squats (95/65)
25 Squat Snatches (95/65)
On the Minute:
5 Ab-Mat Sit Ups
6 WEEK CHALLENGE HOME WORKOUT
20 MINUTE AMRAP
5 Burpees
10 Jumping Jacks
15 air squats
AMRAP 4 x 5 Rounds:
500/400 Meter Row
20 Single Dumbbell Push Presses (50/35)
Max Burpee Pull Ups
5 Rounds For Reps:
1 Minute Max Single Dumbbell Alternating Power Snatches (50/35)
1 Minute Max Front Squats (95/65)
1 Minute Max Calorie Row/Bike
1 Minute Rest
Special Surprise WOD
New Year's Eve WOD "12/31"
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then,
365 meter Row
10-8-6-4-2
Bench Press
"Claudia"
5 Rounds
20 American Kettlebell Swings (53/35)
400m Run
5 Rounds For Time:
15/10 Calorie Row
10 Chest to Bar Pull-ups
Directly Into...
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
3-Position Power Snatch
Build to a Heavy Complex
AMRAP 12:
3 Power Snatches (115/85)
12 Wallballs (20/14)
On the Minute x 8:
100m Run
8 Push Ups
Rest 2 Minutes
On the Minute x 8:
25 Double Unders
10 Sit-ups
On the 3:00 x 8 Rounds:
5 Strict Pull-ups
10 Strict Press
20 Front Rack Step Back Lunges
Barbell: 75/55
Christmas Day WOD
Surprise!