Workouts for 12/31/2018-01/05/2019

Monday, December 31

CONDITIONING

"Happy New Years Eve WOD" (35 Minute Cap)

For Time:
31 Sumo Deadlift High Pull (Fit: 65/45#, RX: 95/65#, FB: 125/85#)
31 Tuck-ups
31 Pullups (Fit: 2 x Ring Rows)
31 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
31 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Knees-2-Elbows (Fit: Hanging Knee Raises)
31 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
31 Forward Lunges (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
31 Clean and Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Burpees (Fit: Bodybuilders)
31 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Tuesday, January 1, 2019

CONDITIONING

"New Year, New You!"
For Time:
2019lbs of Ground-2-Overhead w/Barbell
2019lbs of Deadlifts
2019m Row
2019lbs of Russian Kettlebell Swings
2019lbs of Ground-2-Overhead w/Barbell

*Ground-2-Overhead Movements: Clean & Jerk or Snatch*
*Deadlift: Standard or Sumo*


Wednesday, January 2

SQUAT ENDURANCE

3x6/Leg Weighted Barbell Reverse Lunges

VENTILATION / PLUMBING

16 Minute EMOM:
Odd Minute: 8 DB Snatches (Fit: 35/25#, RX: 50/35#, FB: 70/50#)
Even Minute: 15 Pushups (Fit: Box Pushups, FB: Ring Pushups)


Thursday, January 3

PLUMBING

Superset of Alternating Double Tabata (16 Sets of: 20s On, 10s Off):
Bike/Row
Double-Unders (Fit: High Knees)

VENTILATION / PLUMBING

For Time:
25 Strict Pullups (Fit: 50 Ring Rows, FB: Weighted Pullups)
50 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
75 Walking Lunges W/Plate Overhead (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
100 Seated Dumbbell Presses (Fit: 25/15#, RX: 35/25, FB: 40/35#)


Friday, January 4

STRENGTH

5x3 Push Press

PLUMBING / VENTILATION

5 Rounds For Time:
5 Toes-2-Bar (Fit: Knees-2-Chest, FB: Strict)
10 Burpees (Fit: Bodybuilders, FB: Devils Press @ 35/20#)
15 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)


Saturday, January 5

CONDITIONING

"Scooter"
30 Minute Amrap w/Partner:
30 Double-Unders (Fit: 60 Singles)
15 Pullups (Fit: 30 Ring Rows)
15 Pushups (Fit: Box Pushups)
100m Sprint
*Partners Alternate After Each Completed Round*