WOD

4 Sets:

1-arm DB Press, each arm x 6
DB horizontal row, each arm x 8

 

3 Rounds For Time:

400m Run
30 Thrusters (45/35)
20 Pull Ups

Clean Complex:

Power Clean + Hang Squat Clean + Front Squat
1 + 1 + 1
Build to a heavy set.
*No misses!

 

AMRAP 10:

10 DB Snatches (50/35)
30 Double-Unders

*Scale DUBs to 45 single-unders.

Back Squat 5-3-3-3

#1: 5 reps @ 87%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 90%

 

5 Sets:

Every 90 Seconds do:
6 Power Snatches (135/95)
then Max Reps Bar Muscle Ups

*Rest 1 minute between rounds.
**Record BMU reps.
***Scale BMUs to C2B pull-ups, pull-ups, or ring rows.

 

 

4 Sets:

Max reps Shoulder Press + 3 Push Press
All sets at 80% of Shoulder Press max

*Record shoulder press reps.

 

4 Rounds:

30 Cal Row @ max effort
*Rest 5 minutes between rounds.
**Record fastest time on board.

Deadlift:

Every 3 minutes for 15 minutes,
3 Reps increasing load.
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 90%
#5: 3 reps @ 90+%

 

3 Sets:

10 Steps-ups per leg w/light DBs
10 Cossack Squats, holding DB
:30 Plank

*Score: Christmas tree up before or after Thanksgiving?

3 Sets:

12 Sumo Deadlift High Pulls (105/75)
12 Ring Dips

 

EMOM 16:

1. 15/12 Cal Row
2. 10 HSPU
3. 10 DB Snatches (65/45)
4. 8 Burpee Pull Ups

*Score: Which one of these four movements was your favorite?

Squat Clean + Front Squat

1 + 5
1 + 4
1 + 3
1 + 2
1 + 1
*Build to a heavy set

 

For Time:

10-9-8-7-6-5-4-3-2-1
Wall-Balls (30/20)
Box Jumps (24/20)

Deadlift

5’s @ 75% – 80%
1’s increasing load
#1: 5 reps @ 75%
#2: 1 rep
#3: 5 reps @ 75%
#4: 1 rep
#5: 5 reps @ 80%
#6: 1 rep
#7: 5 reps @ 80%
#8: 1 rep

 

4 Sets:

Leg circle progression x 5 each direction
Waiter Squats x 10, each side

10 Sets Not for Time:

5 Strict Pull Ups
5 Strict HSPU

 

Every 3 minutes for 5 rounds:

250m Sprint

Every 2 minutes for 12 minutes:

2 x Clean + Front Squat
Start at 75% and build to heavy set

 

Ladder 8

2, 4, 6, 8, 10, 12, etc…
Power Clean & Jerk (95/65)
TTB

Bench Press 6×3

 

For Time:

300 Double Unders
At the start of every minute do 10 Wallballs

Deadlift 5×5

Every 3 minutes for 15 minutes,
5 Reps increasing load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 5 reps @ 85%
#5: 5 reps @ 85%+

 

4 Sets NOT for Time:

12 lateral box step overs
10 Cossack Squats
8 Candlesticks

*Who would win… Freddy, Michael or Jason?

4 Sets:

1-arm DB press x 8, each arm
Barbell Row x 10

 

AMRAP 15:

3 Power Snatches
1 Rope Climb
3 Sets at 135/95
3 Sets at 155/105
As many as possible at 185/125

Clean Complex

5 Sets:
Clean + Front Squat + Hang Clean
2 + 2 + 1
Work between 75% – 85% of Clean 1RM

 

10 Rounds For Time:

6 Pull-Ups
9 Push-Ups
12 Walking Lunges
Time Cap: 12 Minutes

Back Squat:

#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 83%
#5: 5 reps @ 83%

 

AMRAP 9:

3 Power Cleans (205/155)
6 Ring Dips
9 TTB

3 Sets:

Max reps Shoulder Press + 5 Push Press
*All sets at 70% of press max.
**Record shoulder press reps.

 

Every 4 minutes for 4 rounds:

30 Double Unders
20/15 Cal Row
10 Thrusters (95/65)
*Scale DUBs to 45 Single-Unders

Deadlift:

Build up to a 3RM, then drop 10% and do 3 x 3.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

 

4 Sets:

1-arm Farmer Carry, 50m each arm (70/53)
20 Hollow Body Rocks

3 Sets:

1-arm Bottoms Up KB press, 8 each arm
1-arm Upright Row, 10 each arm

 

EMOM 16:

Snatch
5 sets @ 70%
5 sets @ 75%
6 sets to build to a heavy single for the day
*Record heavy single.

Clean Complex:

Every 3 min for 12 minutes
1 x (Power Clean + Front Squat + Hang Clean)
15 Banded Tricep Pressdown

*Increase weight each round.

 

For Time:

40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg Toes To Bar
3 Wall Walks at the end of each round

*16 min time cap

Back Squat 5×5

#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%

 

Every 4 minutes for 4 rounds:

Run 400m
1 unbroken set of bar muscle-ups

*Scale BMUs to C2B pull-ups, pull-ups or ring rows.
**Score is number of MUs.

Shoulder Press 10-8-6-4-2

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

Increase weight by feel.

 

AMRAP 14:

In Teams of 2 or 3
2, 4, 6, 8, 10, etc…
KBS (70/53)
Burpee Box Jump Overs

Deadlift Waves:

#1: 7 reps @ 73%
#2: 5 reps @ 78%
#3: 3 reps @ 83%
#4: 7 reps @ 75%
#5: 5 reps @ 80%
#6: 3 reps @ 85%

 

4 Sets:

Leg circle progression x 5 each direction
Waiter Squats x 10, each side

4 Sets:

1-arm DB Press, each arm x 6
1-arm DB Horizontal Row, each arm x 8

 

2 Rounds For Time:

100 Double Unders
3 Sets
8 Power Snatch (115/75)
12 Pull Ups

*Scale DUBs to 150 singe-unders.

Not for Time:

10 Rounds
3 Squat Cleans + 100m Sled Pull (90/60)
*Rest as needed between sets.
**Work up in weight.
***Record Squat Clean weight.

Back Squat 8-6-6-6-6

#1: 8 reps @ 78%
#2: 6 reps @ 78%
#3: 6 reps @ 78%
#4: 6 reps @ 78%
#5: 6 reps @ 78%

 

For Time:

30 Cal Echo Bike (38 Cal Assault Bike)
30 Pull-Ups
30 Burpees

*50 cal on rower if needed.

3 Sets:

Max reps shoulder press + 3 Push Press
All sets at 65% of press max!

*Record shoulder press max reps for each set.

 

EMOTM 12:

1. 12 Cal Row
2. 12 Wallballs (30/20)
3. 12 Box Jumps

*Score: If you could name yourself, what would it be?

Deadlift 7-5-3-7-5-3

#1: 7 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 7 reps @ 73%
#5: 5 reps @ 78%
#6: 3 reps @ 83%

 

4 Sets Not for Time:

8 Waiter Squats, each side
8 Candlesticks

EMOTM 10:

Odd: 2-5 Strict Pull Ups
Even: 2-5 Strict HSPU

 

AMRAP 20:

Thruster Ladder:
400m Run
5 Thrusters @ 75/55
4 Thrusters @ 95/65
3 Thrusters @ 115/75
2 Thrusters @ 135/95
1 Thruster @ 155/105

*Score is number of thrusters completed.
**Begin each round w/ 400m run.
***Start back at the top after completing “1 Thruster”.