A) 3 Rounds (Not for time):

3 – Wall Walks
5 – Muscle Ups
10 – Pistols (5 each leg, alternating)

*if you can’t do muscle ups yet, then do 5 toes to bar and 5 ring/box dips

B)  5 Rounds for time:

10 – Pull ups
20 – Kettlebell Swings
30 – Anchored Sit Ups
40 – Double Unders

* Sub for 40 double unders is 120 single unders

A) Run 1 Mile For Time or Row 2000 Meters For Time

B) 3 Rounds For Time:

15 – Hang Power Cleans (135/05)
15 – Bar Hop Burpees

* Tomorrow nights PM sessions will be doing a “Special Christmas Workout” which will not be posted online.  This workout will consist of 3 events which will be unknown until you arrive tomorrow night.  I can tell you that you should dress warmly because one of the events may involve something that you will need to do outside for a few minutes…

Todays Workout:

A) Weighted Pull Ups  5 Sets of 5

Try to do all sets with the same weight (as heavy as possible)

Rest 2-3 minutes between sets

If you can not do weighted pull ups then use as little assistance as possible to complete the 5 sets of 5 (in other words make it difficult or I will bust your chops for slacking)

B)  10 Rounds For Time of:

12 – Sit Ups
12 – Hand Release Push Ups
12 – Kettle Bell Swings (53/35)

Merry Christmas!!
12 Days of Christmas (Barbell Version 95#/65#) 

1 – Deadlift
2 – Hang power Clean
3 – Front Squat
4 – Shoulder Press
5 – Back Squats
6 – Push Press
7 – Thrusters
8 – Squat Cleans
9 – Push Jerk
10 – Hang Power Snatch
11 – Overhead Squats
12 – Sumo Deadlift High Pulls

Perform this just like the song.  1-deadlift, 2-hang power cleans + 1-deadlift, 3-front squat + 2-hang power cleans + 1-deadlift, 4-shoulder press + 3-front squat + 2-hang power cleans + 1-deadlift……..and so on until all 12 rounds are complete.

* There will be 7AM and 8AM Classes on Tuesday (Christmas Eve).  No classes on Wednesday (Christmas Day)

“Hope”

3 – 1 Minute Rounds (fight gone bad style) for total reps of:

– Burpees
– Power Snatch (75/55)
– Box Jump (24/20)
– Thrusters (75/55)
– Chest to bar pull ups

Rest 1 Minute between rounds

A) Shoulder Press

Find your 1 Rep Max

B) 4 Rounds of the following:

You have 2 Minutes and 30 Seconds to run 400 meters and do as many air squats as possible in the remaining time.  Rest 2 minutes between rounds.  Your goal is 200 squats.  If you do not complete 200 squats in the four 2:30 rounds then you must complete the remaining squats after round 4 is over.

A)  3 Sets of:

Bench Press x 5 reps
Rest 30 Seconds

Max Rep Pull Ups
Rest 3 Minutes

*Use the same weight ‘across’ all bench press sets.  Chose a ‘heavy’ but do-able weight for all three sets.

*As soon as you let go of the bar of pause for more than 5 seconds on the pull ups your set is done.

B) For Time:

30 – Wall Balls
20 – Hand Release Push Ups
20 – Wall Balls
15 – Hand Release Push Ups
10 – Wall Balls
10 – Hand Release Push Ups

C) Three Sets (Not For Time):

15 – GHD Back Extensions
15 – GHD Sit Ups

A)  Back Squat

5 @ Bar
5 @ 40%
5 @ 55%
5 @ 75%
3 @ 85%
Max @ 95%

B)  3 Rounds Each for Time (Different order per round):

400 – Meter Run
15 – Chest to Bar Pull Ups
15 – Deadlifts (Bodyweight / 75% Bodyweight)
15 – Toes 2 Bar
250 Meter Row
Rest 3-4 Minutes between rounds

-Prior to starting write down 3 different combinations for each of your rounds.
– Deadlifts are at bodyweight for men and 3/4 bodyweight for women (scale more if needed).
– 3 minute rest after first round.  If your second round time is more than 30 seconds slower than your first round time take a 4 minute rest before your 3rd round

A)  EMOM – 10 Minutes

1 – Clean & Jerk

*Build in load each set
*Full Squat Clean & Split Jerk

B)  3 Rounds For Time:

40 – Double Unders
30 – Box Jumps (24/20)
20 – Kettlebell Swings (53/35)

* If you cant do double unders do 120 single unders per round.

A) Deadlift

5 @ 40%
5 @ 55%
5 @ 75%
3 @ 85%
Max Reps @ 95%

B)  As Many Reps as Possible in 13 Minutes of:

60 – Bar Facing Burpees
30 – Overhead Squats (95/65)
Max Rep – Muscle Ups or Pull Ups