Friday… FRAN
“Fran”
21-15-9
Thrusters
Pull-ups
Thursday… Deadlift / Ring Push-ups
Deadlift 3RM
then…
3 rounds of max rep ring push ups (scale down if you cannot get at least 10 ring push ups)
Wednesday… Squat / Row / Ring Rows / Ring Dips / Squat Cleans
Backsquat 3×5
Then…
20 squat cleans
Tuesday… Kettlebell Swings
100 kettle bell swings unbroken (70/35)
Monday…Burpees / Thrusters
Kalsu - 20 MINUTE TIME CAP
The goal is to complete 100 total thrusters.
Friday…Toes-to-Bar / Push-ups / Air Squats
7 Rounds
5 toes to bar
10 push ups
15 air squats
Thursday…Push-Press / Slamball
AMRAP in 12 min
3 push press
6 slam ball
Wednesday…Push-ups / Supermans
100 push ups for time
Every time you rest (lay on ground or hands off deck)
5 Supermans
Tuesday…Back Squat / Pull-ups
5 Rounds for time
10 Back Squats (225/135)
5 Strict Pull-ups
Monday…Wallball / Power Cleans / Toes-to-Bar / Box Jumps
3 Rounds of:
1 Min Wallball
1 Min Power Cleans (135/95)
1 Min Toes to Bar
1 Min Box Jumps (24/20)
30 Sec Rest.
Thursday…
Nightmare before Christmas
1 min on 30 sec off of:
Burpees
Box Jumps (24/20)
KB Swings (55/35)
air squats, push ups
double unders
dumbbell push press (45/25)
The first minute on you complete the burpees, next minutes box jumps, etc.
Score is total reps
Wednesday…Sandbag Run / Ring Dips / Cleans / Push-ups / Pull-ups
Santa’s WOD
200m Sandbag Run
25 ring dips
25 cleans
25 push ups
25 pull ups
200 m sandbag run
Tuesday…Handstand Push-ups / Deadlift / Box Jumps
“Rudolph”
AMRAP 6 min of:
4 handstand push ups
8 deadlifts
12 box jumps
Monday…12 Days of Christmas
12 Days of Christmas: complete for time
1 turkish get up
2 burpees
3 ring dips
4 squat jumps
5 double unders
6 sit ups
7 push ups
8 kb swings
9 pull ups
10 ball slams
11 wall balls
12 Box Jumps
Complete this workout like the song, so : 1 T get up, 2 burpees and 1 t get up, etc
Friday…
The “Fives”
5 Rds for time
5- Handstand push ups
5- Thrusters (135#)
5- Knees to Elbows
5- Deadlifts (245#)
5- Burpees
5- KB swings (70#)
5- Pull ups
