1. Warm-up
3 Steady Rounds:
Row 250m
15 Weighted Box Step Ups

2. Met-Con
27-21-15-9
Deadlift 225/155lbs
Chest to Bar Pull-Ups
*50 Double Unders after each completed round.
(27-27-50-21-21-50 etc)

3. OLY
Squat Snatch 3×5 @75%
400 meter run (slow/steady) for Rest between sets.

1. Warm-up
4 Steady Rounds:
15 GHD Sit Ups
15 Box Jumps

2. OLY
2 Misfit Clean Complex every :90 for 9 Minutes
(70%+ You can build throughout sets.)
Clean Complex, without dropping the bar perform:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

3. Interval
3 Rounds:
AMRAP 3 Minutes
7 Sumo DLHP 135/95lbs
8 Lateral Bar Burpees
Rest 2:00 Between Rounds

 

 

Warm up
3 rounds steady of:
3 laps jog/back pedal
1 lap hi knees
1 lap butt kicker
then
back twist
pvc passthru
leg swing

Workout
2 rounds of each quintuplet
1min at each station for max effort,
10sec to move to next station
1min rest after each round

A.
Row
KB SDLHP 44/35
KB toe tap
KB swing 44/35
Box jump over 180deg 24/20

B.
MB Squat clean 20/14
MB Butterfly sit up
Wall ball 20/14
MB Mountain climber
Side plank twist

C.
Rope climb
Hurdle lateral shuffle
HR Push up
OHD alt. lunge 25/15
Burpee

1. Warm-up
3 Steady Rounds:
Row 500m
50ft Handstand Walk

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. Met-Con 
AMRAP 12 Minutes:
15 Thrusters 95/65lbs
15 Kipping HSPU
1k row

4. OLY
Power Snatch Singles @75% – Drop and Reset
5 Rounds for Total Max Reps:
:45 on
2:15 off

 

1. Warm-up
3 Steady Rounds:
Run 400m
10 Light Good Mornings

2. Met-Con
AMRAP 7 Minutes
7 Power Cleans 155/105lbs
7 Box Jump Overs 24/20″

3. OLY
Squat Clean 3×5 @70%
Row 500 (slow/steady) for Rest between sets.

1. Warm-up
3 Steady Rounds:
:20 Nose and Toes Hold
20 Jumping Squats

2. Strength
Find a new 5RM Back Squat

3. Interval
3 Rounds For Time:
75 Double-Unders
25 Hang Squat Cleans 115/75lbs
5 Rope Climbs
Rest 2:00

4. Accessory
10×10
4″ Deficit Push Ups
(NOT HSPU)

New Year’s Eve WOD

12 movements; 31 reps of each

31 Push presses 75/55

31 Pull ups

31 Sit ups

31 TTB

31 Push ups

31 box Jumps 24/20

31 Back Squats

31 UB DU or 365 singles

31 Thrusters 7555

31 Lunges

31 Burpees

1. Warm-up

3 Steady Rounds:
Run 400m
10 Light Good Mornings

2. Met-Con
AMRAP 7 Minutes
7 Power Cleans 155/105lbs
7 Box Jump Overs 24/20″

3. OLY
Squat Clean 3×5 @70%
Row 500 (slow/steady) for Rest between sets.

warm up
800m row
20 lunge w/twist
20 knee hug
20 toy soldier
back twist
pvc passthru
leg swing

1. Agility
dbl long ladder drills

2. Conditioning
EMOM 20:00
(scale reps and/or numbers as needed
so you can complete each set in about 45sec.)
even min.
8 DB/KB alt. arm Snatch 44/35
4 Box Jump 24/20
odd min.
3 burpees
1 lap (approx. 50ft) Bear Crawl

3. Core
1 min each
Elbow plank
Side Plank (each side)
Reverse plank

1. Warm-up
3 Steady Rounds:
:30 Squat Hold
15 Box Jumps

2. Strength
Find a new 5RM Back Squat

3. Interval
3 Rounds:
25/20 Calories on Rower
6 Squat Snatch 165/115lbs
20/15 Calories on Rower
4 Squat Snatch
15/10 Calories on Rower
2 Squat Snatch
Rest 2:00

4. Accessory
6 Max Sets of Ring Muscle Ups or dips
Rest 1:00