Cardio Capacity: For Time 30 CAL ROW Weightlifting: Deadlift E2MOM 12 minutes Even minute: 1 DL at 90% of 1 rm *increase weight if you are feeling strong* Odd minute: One rope climb on alernate minute AMRAP: 20 Minutes 21 Wall ball shots 20/14 lb 10/10′ 15 Burpees 9 Toe-to-bar RX+: Chest to bar pull…

Merry Christmas! Enjoy the day with your loved ones!

CORE STRENGTH: Ab Mat Max Ab Mat sit ups in 1 minute Weightlifting: Back Squat E2MOM 14 minutes 3 Back Squats at 83% WOD: 3 minutes on and 1 minute rest, “CHIEF” STYLE 5 Rounds 9 Air Squats 6 Power Cleans 135/95 lb 3 Hand Stand Push Ups *sub heavy dumbell press or pike handstand…

CAPACITY: Assault Bike 30 Calorie Sprint on the Assault Bike Weightlifting: Power Clean + Thruster EMOM 10 minutes 1 Power Power Clean from the floor then proceed with a thruster from the top of the power 80% of your best thruster WOD: Time Cap 18 minutes 50 Toe-to-bar 400M Run 35 Toe-to-bar 400M Run 20…

CAPACITY: Burpees Max burpees in one minute to a 6″ target Weightlifting: Front Squat + Jerk E2MOM 14 minutes 2 Front Squats plus 1 Split jerk at 85%-90% of best split jerk WOD: AMRAP in 12 minutes 1-2-3-4-5-6-7 … Power clean 185/135 lb 2-4-6-8-10-12-14 … Lateral burpees over the bar *multiply the number of power…

Gymnastics: Toes to Bar and Bar Muscle Up Combo EMOM 6 Minutes: 3 toes to bar + 1 bar muscle up Weightlifting: Shoulder Press E2MOM 14 minutes 3 strict press at 80% of 1 rm WOD: AMRAP in 10 minutes 10 One arm dumbbell push press 50/35 lb *alternate arm every round 15 Box Jump…

Skill Work: Double Unders EMOM 6 minutes 30 double unders + 3 strict pull ups -sub for ring rows for pull ups Weightlifting: Deadlift E2MOM 16 minutes 2 DL and rope climbs Odd minute: 2 DL at 80% of 1 rm Even minute: 1 rope climb WOD: “Death by Thrusters” EMOM 20 minutes: Odd minute:…

Skill Work: Pistols EMOM 7 minutes straight set of of alternating pistols *opportunity to work on pistol technique here look to use appropriate substitutions as needed Weightlifting: Back Squat E2MOM 12 Mins 4 Back Squats at 78% WOD: For time: 400-meter run 100-meter farmers carry, 32KG Kettlebell each hand/24 KG Kettlebell each hand 800-meter run…

Gymnastics: Ring Dips EMOM 6 minutes straight set of ring dips Weightlifting: Power Snatch EMOM 10 minutes 2 power Snatch starting at 80% of max look to go touch and go on these WOD: AMRAP in 20 Minutes 15 Box Jump 24/20? 10 Two arm dumbbell front rack walking lunge steps 5 Burpee Dumbbell Deadlift…