#Blessed (Reps)
5 min AMRAP
5 Pull-ups
10 Hang Squat Clean (95/65)
15 Box Jumps (24/20)
Then,
Rest 2:00
5 min AMRAP
5 Box Jump Overs (24/20)
10 Shoulder to Overhead (95/65)
15 KBS (53/35)
Score is total reps completed
Box Jumps = extend hips at top
Box Jumps Overs = hip extension not required | | 0% |  | |  | 0% |
|
*Back Squat EMOM (Check In)
From a rack -
Min 0-3: 6 Back squat @ 50% 1rm
Min 3-6: 5 @ 60%
Min 6-8: 4 @ 70%
Min 8-10: 2 @ 75% | | 0% | | | | 0% |
|
1 Clean 2 Jerk (Weight)
7 Sets
1 Power Clean, 2 Push Press
Increase weight as desired. | | 0% | | | | 0% |
|
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
|
1 Power Snatch + 1 Hang Power Snatch (Weight)
6 Sets, Rest 1 min between sets.
1 Power snatch + 1 Hang Power Snatch
Increase weight each set | | 0% | | | | 0% |
|
1/2 Murph (Time-Rx+) Birthday WOD
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Rx+ = Chipper style or 20# Vest | | 100% | | | | 0% |
Programmed: Mon,May27,2019 Wed,May1,2019 Mon,May28,2018 Tue,May1,2018 Mon,May29,2017 |
10 rep max back squat (Weight) Strength
To end our 12-6-3 cycle, build up to a heavy 10 rep max on your back squat.
Ideally this should be 75% or more of your 1 RM. | | 0% | | | | 0% |
|
1000m Row For Time (Time)
For Time:
1,000m Row | | 100% | | | | 0% |
|
10:00 Skill Work (Check In)
Spend 10 minutes practicing skill work/gymnastics work
Pistols
Hand Stand Push Ups
Hand Stand Walks
Rope Climbs
Muscle Ups (bar or ring)
Etc. | | 0% | | | | 0% |
|
10k row (Time)
10K row for time
Or
October Challenge | | 0% | | | | 0% |
|
10th Day of Christmas (Reps)
1:30 Max Wallball Reps
Men/Women (20/14)
Masters (16/12) | | 100% | | | | 0% |
|
11th Day of Christmas (Reps)
2:00 Max Rep KBS
Men/Women (53/35)
Masters (44/26) | | 0% | | | | 0% |
|
12 Days of Christmas (Time)
Just like the song, for time:
1 Burpee Box
2 Push Press (65#/95#)
3 Front Squat
4 Power Clean
5 Deadlift
6 Burpee
7 Med Ball Clean
8 Wall Ball (14#/20#)
9 KB Swing (35#/53#)
10 KB Lunge
11 Push-up
12 KB Box Over | | 100% | | | | 0% |
|
12 Days of Christmas 2017 (Time-Rx+)
Just like the song, for time:
1 Thruster (55#/75#)
2 Power Clean
3 Bar Facing Burpee
4 Front Squat
5 Push Press
6 Hang Clean
7 Deadlift
8 Wall Ball (14#/20#)
9 Overhead Lunge with Medicine Ball
10 Kettlebell Swing (35#/53#)
11 Goblet Squat
12 Lunge with Kettlebell
Rx+= Barbell (65#/95#) | | 100% | | | | 0% |
|
12 Days of Christmas 2018 (Time-Rx+)
Just like the song - for time
1 ohs (95/65)
2 power snatch
3 push press
4 burpee over bar
5 hang clean
6 deadlift
7 wallballs (20/14)
8 medball cleans
9 box jumps (24/20)
10 kb lunges (53/35)
11 kbs
12 kb box over
Rx+ (115/75) | | 100% | | | | 0% |
|
12 Days of Christmas WOD 2019 (Time-Rx+)
Just like the song - for Time:
1 - Thruster (95/65)
2 - Front Rack Forward Lunge (95/65)
3 - Push Press (95/65)
4 - Front Squat (95/65)
5 - Burpee Box Jump (24/20)
6 - Hang Clean (95/65)
7 - Deadlift (95/65)
8 - Wall Balls (20/14)
9 - MB Cleans (20/14)
10 - KBS (53/35)
11 - Goblet Squat (53/35)
12 - 12 oz shotgun of beer/fitaid/bang or 12 KB Box Step Overs (53/35) (24/20)
Rx+ = (115/75) | | 0% | | | | 0% |
|
12.3 (Reps)
AMRAP 18:00
15 Box Jumps (24/20)
12 Push Press (115/75)
9 TTB | | 100% | | | | 0% |
|
12th Day of Christmas (Reps)
1:30 max rep thrusters
Men/Women 95/65
Masters 75/55 | | 100% | | | | 0% |
|
13 Going on Hurty (Time)
Part I
On a 10:00 min clock, every 2:00m
3 Front Squats
Increase load each set. Build to a heavy 3 rep.
Part II
Amrap 13
15/12 Cal Row
9 Kipping Handstand Push Ups
6 Front Squats (115/85)
Rx+ 175/115 | | 0% | | | | 0% |
|
13.4 (Reps)
AMRAP in 7 Minutes
3 Clean & Jerks (135/95)
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
& so on.....
+ 3 reps each round
This should be a rigorous extremely high intensity workout. Scale weight as need to allow a rapid pace. | | 0% | | | | 0% |
|
more...
