December 22nd, 2023
18-20 Minutes
1 Deadlift
“Blue Plate Special”
For Time:
42(34)-30(24)-18(14) Cal Row *(W)
21-15-9 Deadlifts
Time Cap: 12 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155; < 10 Minutes
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December 21st, 2023
“WALKATHON”
6 Rounds For Time:
50 Double Unders
400 Meter Run
30 AbMat Sit-ups
20 DB Reverse Lunge
Time Cap: 30 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; 20 GHDs
December 20th, 2023
18-20 Minutes to Establish:
1 Push Jerk
“Bandwagon”
15-12-9 Clean & Jerks
30-24-18 Box Jumps
Time Cap: 12 Minutes
FX: 95/65; 20/18
RX: 135/95; 24/20
RX+: 155/105; 30/24 < 10 Minute
December 19th, 2023
“PLAYBACK”
AMRAP 5:
3 Rounds: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
1 Round: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
FX: 35/25 RX: 50/35 RX+: 70/50; 7 BMU; ECHO
December 16th, 2023
Deadlift
On the 3:00 x 3 Sets: 2 Deadlifts
* Start First Working Set at 82% & Build To Heavy
“Tap Dancing”
AMRAP 10:
9 Toes to Bar, 50 Double Unders
9 Deadlifts, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Deadlifts, 50 Doble Unders
21 Toes to Bar, 50 Double Unders
21 Deadlifts, 50 Doble Unders …
Add 6 Toes to Bar & Deadlifts Each Round
FX: 135/95; Leg Raises; 75 SU
RX: 155/105 RX+: 205/145
December 15th, 2023
“ANYHOW”
For Time:
150/120 Calorie Row
120 Wallballs
90 Burpees
* Partition However You’d Like
Time Cap: 30 Minutes
FX: 14/10
RX: 20/14
December 14th, 2023
Push Jerk
On the 3:00 x 3 Sets:
2 Push Jerks
* Start First Working Set at 82% & Build To Heavy
“All Work, No Play”
4 Rounds For Time:
200 Meter Run
12 DB Push Jerks (50’s/35’s)
12 Pull-ups
Time Cap: 10 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, C2B
December 13th, 2023
WITTMAN [HERO]
7 Rounds For Time:
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps
Time Cap: 30 Minutes
RX: 95/65; 53/35; 24″/20″
RX+: 115/75; 53/35; 24″/20″
There’s an RX+ Version in Wodify
December 12th, 2023
Front Squat
On the 3:00 x 3 Sets: 2 Front Squats*
* Start First Working Set at 82% & Build To Heavy
“Swifty”
AMRAP 8:
9-12-15-18…
Row Calories
Thrusters
* Add 3 Reps Each Round
FX: 75/55
RX: 95/65
December 11th, 2023
“CHALK IT UP”
5 Rounds For Time:
15 Power Snatches
12/10 Cal Bike
3 Rope Climbs
12/10 Cal Bike
Time Cap: 25 Minutes
FX: 75/55; 6 Burpee Pull-up; 2:1 RC
RX: 75/55
RX+: 95/65; 2 Legless