Monday – 12/21/20

“Eighteen Wheeler” 
AMRAP 18:
18/15 Calorie Bike
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes to Bar

*Bike goal 60/55rpm. All movements are doable unbroken. Mod kipping leg raise for TTB.

HOME WOD:
“Eighteen Wheeler”
AMRAP 18:
18 Shuttle Runs (10 Meters)
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Dumbbell Weighted Sit-ups
Tuesday – 12/22/20

Power Clean Technique:
E2MOM X 5
3 Low-Hang Power Cleans

*build to AHAP. Low hang is right below knee cap

“Black and Bluer” 
5 Rounds: (10min cap)
10 Power Cleans (135/95)
10 Bar-Facing Burpees

*workout is meant to be fast. Power cleans are done in 2 sets or less. No singles

HOME WOD:

“Black and Bluer”
5 Rounds For Time:
15 Double Dumbbell Power Cleans (50’s/35’s)
10 Lateral Dumbbell Burpees

KILOS – 22.5’s/15’s

Wednesday – 12/23/20

“Double Check” 
On the 4:00 x 5 Rounds:
50 Double-Unders
20/17 Calorie Row
10 Front Squats (155/105)

*score is total working time. Mod plate hops for DU 1:1. Row pace goal 1000/850+cal. Front squats are doable unbroken. Goal is to have at least 1min of rest.

HOME WOD:

“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry

Dumbbells – 50’s/35’s
KILOS – 22.5’s/15’s

Thursday – 12/24/20

Twelve Days of Christmas 
For time: (40min cap)
1 Squat snatch (135/95)
2 Front Squats (135/95)
3 Slam Balls (50/30)
4 Bar facing Burpees
5 Push Jerks (135/95)
6 DB Snatch (50/35)
7 Toes to Bar
8 Deadlifts (135/95)
9 Calorie Assault Bike
10 Wallballs (20/14)
11 C2B Pull-ups
12 chug at least 8oz carbonated beverage OR 400m run
*workout is performed like the song. 1 then 2,1 then 3,2,1 then 4,3,2,1 etc… all movements should be doable unbroken. Mod kipping leg raise. Mod jumping C2B.
Friday – 12/25/20
CLOSED
Saturday – 12/26/20

“Fire Alarm”
3 “Bergeron Beep Test” Complexes
50/35 Cal Row
3 “Bergeron Beep Test” Complexes
50/35 Cal Row
3 “Bergeron Beep Test” Complexes

1 “Bergeron Beep Test” Complex:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

KILOS
Barbell – 34/25

HOME WOD:

“Fire Alarm”
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees 

Dumbbells – 50’s/35’s
KILOS – 22.5’s/15’s