“12 Days”

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

Weight: 70/53, 135/95

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 24″
7 – Knee Push Ups
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

Weight: 53/35, 115/75

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

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Have Fun!

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“I Could Fly”

3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes

3 Rounds
50/38 Calorie Bike
800/600 Meter Row
Rest 4 Minutes

3 Rounds
40/28 Calorie Bike
600/400 Meter Row
Rest 4 Minutes

WOD GUIDANCE & GOALS The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on each exercise. Target less than 8 minutes per interval (record them.)

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 7.5/10 effort for your first working set of five reps. You’ll then ADD WEIGHT for the set of 3 (8/10.) And continue to add weight by 0.5 effort each set, potentially hitting a new one rep max. Remember with the push press, once your knee and hips extend, there is no re-bend!

THEN, complete eight rounds of 3 STRICT pull ups (:15-:30) and 6 kb deadlifts (:15-:30.)  Keep the pull ups unbroken for as long as possible. The  kb deadlifts are with TWO kettlebells, place them down outside of your feet (safety.) Target 6 minutes (cap is 8 minutes.)

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“Move + Shaker”

12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders

12 x On the 3:00
6 Burpees
300 Meter Run
8 Attempts

12 x On the 3:00
4 Burpees
200 Meter Run
50 Single Unders

WOD GUIDANCE & GOALS
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.

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“Holleyman”

30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean

Weight: 20/14, 225/155

30 Rounds
5 Wall Balls
3 Abmat Handstand Push Ups
1 Clean

Weight: 14/10,  155/105

30 Rounds
5 Wall Balls
3 Push Ups
1 Clean

Weight: 10/6, 115/75

WOD GUIDANCE & GOALS
Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and handstand push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should feel heavy! Try to do a round on the minute for as long as possible, or if you’re a complete beast, do a round every :30. Record your time, there is a 35 minute cap.

Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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“Standing Next to You”

AMRAP 15
15 Calorie Row
15 Toes to Bar

AMRAP 15
12 Calorie Row
15 Knee Ups

AMRAP 15
9 Calorie Row
15 Leg Lifts

WOD GUIDANCE & GOALS
Complete the fifteen calorie row in :60 or less, which means you’ll need to hold at least a 1000 cal/hour split. If you’re more like an 800-900 cal/hour kinda rower, then do 12 calories. And if maintaining 800 or less is more your jam, do 9 calories. To save your grip and hip flexors, break the toes to bar into sets of 10/5 or 6/5/4. Toes to bar could take :45-:60 to complete. Target 6+ Rounds.

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“Three in the Morning”

WOD GUIDANCE & GOALS
A little run, step-up-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete all 100 step ups (around 4-5 minutes) then start accumulating five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, go back to 100 step ups and move faster this time through. Run the final 800 at your 1 mile pr pace. Target 22 minutes (25 min cap.)

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“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 per round.

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“Steakums”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”(9-6-3)

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals

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