“12 Days”

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Box Dips
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – Handstand Push Ups
12 – Sit to Stands

Weight: 135/95

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – Abmat Handstand Push Ups
12 – Sit to Stands

Weight: 115/75

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – Push Ups
12 – Sit to Stands

Weight: 75/55

WOD GUIDANCE & GOALS
Have Fun!

“Lifeline…kinda”

1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
15/12 Calorie Bike

Weight: 115/75

1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
12/9 Calorie Bike

Weight: 75/55

1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
9/6 Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
At “3,2,1, GO” stand up with your bar, establish your hang position, and do one snatch. Then hop on a bike and complete the designated calories in :60 or less. Choose a weight for the hang power snatch that you can cycle for 5 reps. As the reps increase, break sets a rep or two over the halfway mark. Target 15 minutes.

Post Time to Comments. Compare Scores HERE.

“Turbulence”

In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups

WOD GUIDANCE & GOALS
Go ALL OUT when it’s your turn, and recover on the sit ups! If you’re a stellar rower target 1:30-1:40 split, and less stellar aim for 1:45-1:55 split. Record total time.

Post Time to Comments. Compare Scores HERE.

“Come On, Come On”

24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run

Weight: 53/35

24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run

Weight: 35/20

20-16-12-8
Dumbbell Deadlift
100 Meter Run
Dumbbell Push Jerk
100 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
Get ready to run! Choose a weight for the deadlifts that you can easily do every set unbroken. Use the same set for the jerks, which could be your limiting factor. Jerks should be done in 2-3 sets with brief breaks. Here’s the kicker, after every movement you’re going to run 200 meters. Deadlifts, run, jerks, and run again. As the reps get lighter, push the runs! Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“8 Crazy Nights”

8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute

Weight: 185/135

8 Rounds
4 Front Squats
8 Pull Ups
8 Attempts
Rest 1 Minute

Weight: 135/95

8 Rounds
4 Front Squats
4 Strict Pull Ups
50 Single Unders
Rest 1 Minute

Weight: 115/75

WOD GUIDANCE & GOALS
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target :90-2:00 per round.

Post Intervals to Comments. Compare Scores HERE.

“Relish”

WOD GUIDANCE & GOALS
Choose a weight for the 100m goblet carry that you may have to break the at 50 meters. Place the kb down and run 800 meters at a moderately fast pace, completing the run around 4 minutes. Do continuous lunges, catching your breath on the first 10-20 reps, then pick up the pace for the remaining 40 reps. Break hollow rocks into sets of 10 with quick breaks between sets. Then finish with 20 handstand shoulder taps (hand to same shoulder). Target 30 minutes.

Post Time to Comments.

“Deadline”

3 Rounds
4 Jerks
5 Hang Power Cleans
40 Push Ups
50 Sit Ups
Rest 3 Minutes

Weight: 165/115

3 Rounds
4 Jerks
5 Hang Power Cleans
20 Push Ups
50 Sit Ups
Rest 3 Minutes

Weight: 125/85

3 Rounds
4 Jerks
5 Hang Power Cleans
20 Knee Push Ups
40 Sit Ups
Rest 3 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
Choose a weight for the barbell movements that’s heavy enough that you have to put the bar down after the four jerks, before completing the five hang cleans. Break push ups into manageable sets that require minimal rest. You may want to do sets of 5-10. Do one continuous, fast set of sit ups to complete each round. Record your total time. Target 25 minutes (30 minute cap.)

Post Total Time to Comments.

“Row Sprints”

Row Sprints
10 x 500/400 Meters
rest 2 minutes

Row Sprints
10 x 500/400 Meters
rest 2 minutes

Row Sprints
10 x 400/300 Meters
rest 2 minutes

WOD GUIDANCE & GOALS
Go HARD! Complete the 500/400 meters under 2:00, to have equal work to rest ratio. Record your fastest and slowest intervals.

Post Slowest + Fastest Interval to Comments.

“Tough Angle”

7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes

Weight: 70/53

7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes

Weight: 53/35

7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes

Weight: 35/26

WOD GUIDANCE & GOALS
Choose a heavy kettlebell for the eye-height swings. The swings should be unbroken and challenging reps 8-15. Once you complete the swings, immediately hop on a bike for :45 and do as many calories as possible in that time frame. You have two minutes of rest between rounds so really GET AFTER IT! If biking is your jam target 15-18 cals per round. If you don’t mind biking, target 12-15 cals/round. And if biking is your arch nemesis, target 9-12 cals. Record total calories.

Post Total Cals to Comments.