MOBILITY & WARM UP
10 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
SKILLS & SPECIFIC WARM UP
Deadlift
Warmup Set 1
3 Deadlift
6 Russian Kb Swing
10 Double Unders
5 Knee to Chest
Build to Workout Weight
Warmup Set 2
3 Deadlift
6 Kb Swing
10 Double Unders
7 Toes To Bar
CONDITIONING
“UNBROKEN“
21-18-15-12-9-6-3
Deadlift #80/60
Kb Swing #24/16
Unbroken Double Unders
Toes To Bar
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Warmup Set 1
5 Kb Goblet Squat
10 Calorie Row
15 Sit Ups
Warmup Set 2
3 Kb Goblet Thrusters
5 Calorie Row
10 Sit Ups
CONDITIONING
“WRECK“
5 Rounds For Time:
20 Kettlebell Goblet Thrusters #24/16
500 mt Row
30 Sit Ups
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
Warmup Set 1
5 Shoulder To Overhead
10 Double Unders
15 Air Squats
Build to Workout Weight
Warmup Set 2 x 2 rounds
3 Shoulder To Overhead
6 Double Unders
9 Air Squat
CONDITIONING
“CRASH”
3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat
MOBILITY & WARM UP
10 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
CONDITIONING
“ALLA FACCIA DEI 52”
For Time in 52 minutes Time cap
52 Deadlifts #52/35
52 Double Unders
52 Pull Ups
52 Kettlebell Swings #24/16
52 Cal Row
52 Knee To Elbows
52 Thrusters #20/15
52 Double Unders
52 Sit Ups
52 Wall Balls
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Warmup Set 1
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
Build to Workout Weight
Warmup Set 2
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
CONDITIONING
“DEVIL’S DUMBELL“
5 Rounds For For Time:
10 Alternate DB Snatch #22.5/15
20 Single Arm Overhead Lunges
400 mt Run
50 Air Squat
MOBILITY &WARM UP
10 Minutes For Quality
1 Minute Machine of Choice
30 Single Unders
20 PVC Overhead Squats
10 Weighted AbMat Sit-ups (Light)
1 Round on empty Bar
5 Deadlift snatch grip
5 Deadlift High pull
5 Muscle snatches
5 Back Squats
5 Push Jerk behind the neck
5 Overhead Squat
SKILLS
Snatch
CONDITIONING
“Air Hungher”
AMRAP 15:
10 Hang Squat Snatches #43/30
20 Toes to Bar
30x10mt Shuttle Run
MOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Snatch Warm Up – Double under
WARM UP SET 1
With Lighter Weight:
15 Double Unders
5 Power Snatch
15 Double Unders
5 Bar Facing Burpees
WARM UP SET 12
With Workout Weight:
10 Double Unders
3 Power Snatch
10 Double Unders
3 Bar Facing Burpees
AMRAP 15:
30 Double Unders
10 Power Snatch (52/30)
30 Double Unders
10 Barbell Facing Burpees
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
