12 Days of Christmas
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings #53/35
4 Hang Cleans #95/65
5 Push Press 95#/65#
6 Front Squats #95/65
7 Push Ups
8 Sit Ups
9 Wall Balls #20/14
10 Box Jumps 24/20
11 Pull Ups
12 HSPU
MetCon
“Ish-abel”
30 Squat Snatch
Time Cap: 8 min
Fx: 95/65
P: 135/95
O: 155/105
MetCon 2
“Just Go”
50 Burpees
30 C2B
10 Overhead Squats
Fx: Banded Pullup, 115/75
P: 165/115
O: 205/135, 15 Bar MU instead of C2B
Partner WOD
AMRAP25
One partner is rowing 600/500meters
Other partner is AMRAPing
10 KB Swings
5 Power Clean
10 Pushups
25 DU
Fx: 2:1 Singles, 35/25, 95/65
P: 135/95, 53/35
O: 155/105, 70/53
Partner picks up where you left off in the AMRAP when they return
Conditioning
EMOM12
Odd: 8 Deadlift + 8 Box Jump
Even: 10 Shoulder to Overhead, 10 Lateral Jumpover Bar
Fx: 95/65, 20/18″, 6 and 6 for the odd minutes
P: 115/75, 24/20″
O: 135/95, 24/20″
Accessory
4 rounds
12 Glute Bridge
10 Barbell Good Morning
8 High Box Jump
Fx: 24/20″
P/O: 30/24″
Strength
3-3-3-3-3
Hang Power Clean
MetCon
4 rounds
10 Hang Power Clean
8 Front Squat
15/12 cal row
Time Cap: 14 min
Fx: 95/65
P: 135/95
O: 155/105
MetCon
“Grunt Work”
4 rounds
20 Wall Ball
8 DBall over Shoulder
:40s Bear Hug Hold
Time Cap: 14 min
Fx: 14/10#, 50/30
P: 20/14#, 70/50
O: 20/14, 100/70
Accessory
3 rounds
12 Barbell Curl
12 Strict Press
12 Bentover Row
MetCon
10-9-8-7-6-5-4-3-2-1
Lateral Burpee over Bar
Thruster
Time Cap: 12 min
Fx: 75/55
P: 95/65
O: 115/75
Accessory
3 rounds
:30 sec side plank
:30 sec side plank
:30 sec V-ups
:30 sec Rest
MetCon
Buy-in: 1 mile run
40 Air Squat Jumpover Bar (lateral)
40 Deadlifts
80 Pushups
40 Deadlifts
40 Air Squat Jumpover Bar (lateral)
Buy-out: 1 mile run
Time Cap: 30 min
Fx: 115/95
P: 155/105
O: 185/125
Partner WOD
4 rounds
15 Sync Overhead Squats
50 DU Partner 1
50 DU Partner 2
8 Bar Facing Burpee Partner 1
8 Bar Facing Burpee Partner 2
6 Dball Over Shoulder Partner 1
6 DBall Over Shoulder Partner 2
Time Cap: 20 min
Fx: 75/55, 2:1 Single, 50/30
P: 95/65, 70/50
O: 115/75, 100/70
MetCon
EMOM25
1: __ Box Jumpovers
2: __ Wall Balls
3: __ Clean and Jerk
4: 15 Front Squats
5: :45s plank
Fx: 10 BJOs, 12 WBs, 14/10#, 20/18″, 95/65
P: 14 BJOs, 15 WBs, 20/14#, 24/20″, 135/95
O: 16 BJOs, 18 WBs, 20/14#, 24/20″, 135/95