workouts

WOD “Jay”20 min AMRAP 22 Air Squats12 Toes-to-Bar9 Burpees *If you have a vest, wear it!

WOD 12 Days of Fitmas! 1 Squat Clean Thruster (95/65)2 Push-Ups3 Snatches4 Pull-Ups5 Shoulder-To-Overhead6 Air Squats7 Cleans8 Burpees9 Deadlifts10 Sit-Ups11 Overhead Squats12 Toes-To-Bar

Strength 20-min x8 Deadlifts (Building) WOD 10 min for Calories Bike, Row, or Ski

Skill Movement review and work up in weight. WOD 15 min EMOM [:40 On / :20 Off] Cleans Box Jumps Pull-Ups

Strength 15 min [5 min to work up, 10 min EMOM] Choose 1 of 3 options:A) x5 Push-UpsB) x5 Strict Press @ 30% BodyweightC) x1-5 ...

Skill Movement Review/Progressions: Double-Unders, DB Front Squats & Renegade Rows WOD 20 min AMRAP 30 Double-Unders20 DB Front Squats10 Renegade Rows

Strength Hang Squat SnatchBuild to heavy 3-rep set WOD 7 min AMRAP 7 Hang Snatch (95/65)7 TTB

MONDAY: Hang Snatches & Toe-To-Bar TUESDAY: Double-Unders, DB Front Squats & Renegade Rows WEDNESDAY: Push-Ups/Strict Press/Handstand Push-Ups, A. KB Swings & Goblet Squats THURSDAY: Cleans, ...

Skill 1 or 3 Options: A) Push Ups – 5 sets x 5 reps (work to challenging height)B) Strict Press – 5 sets x 5 ...

Skill Clean progressions [Touch-and-Go Technique] WOD 20-min AMRAP1k Bike10 Cleans (135/95)20 R. KB Swings (53/35)