““Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 10 Burpees
Minute 2: 12 Kettlebell Swings
Minute 3: Max Calorie Row
Minute 4: Rest”

““Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest”

““Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest”

“Front Squat
Tempo 3 Reps 3 seconds down, 1 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters
3 Lying Leg Raise
3 Calorie Row
6 Thrusters
6 Lying Leg Raises
6 Calorie Row
9 Thrusters
9 Lying Leg Raises
9 Calorie Row
….
Up by (3’s) until finish.”

“Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters (65/45)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (65/45)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (65/45)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.”

“Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.”

”
“The 12 Days of Christmas WOD” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift Ketttlebell High Pull
2 DB Thrusters
3 DB Push Press
4 Med Ball Cleans
5 KBS
6 SA DB Snatches
7 Pull-ups or Ring Rows
8 Knees-to-Elbows or AbMat Sit Ups
9 Box Jumps
10 Single Unders
11 Burpees
12 Walking Lunges”

”
“The 12 Days of Christmas WOD” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)”

”
“The 12 Days of Christmas WOD” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)”

“Power Clean
Build to Heavy Touch and Go 5-Rep
“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (65/45)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (75/55)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (95/65)”

“Power Clean
Build to Heavy Touch and Go 5-Rep
“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (75/55)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (105/75)”

“Power Clean
Build to Heavy Touch and Go 5-Rep
“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (155/105)”

““La-la Land”
4 Rounds:
1 Minute Lying Leg Raises
1 Minute Reverse Lunges
1 Minute SA Dumbbell Snatch
1 Minute Box Jumps (24/20)
1 Minute Rest”

““La-la Land”
4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Single Arm Dumbbell Push Press (35/25)
1 Minute Box Jumps (24/20)
1 Minute Rest”

““La-la Land”
4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Single Arm Dumbbell Push Press (50/35)
1 Minute Box Jumps (24/20)
1 Minute Rest”

““Downsize”
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans “

““Downsize”
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (75/55)”

““Downsize”
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)”