Strength
Strict Pull-ups:
- 5x max reps
- Weighted if more than 10 reps

Conditioning
27-21-15-9:
- Thrusters (95/65)
- Burpees over Bar

Max Mondays starting January 11th 

Squat  Jan 11th 

Deadlifts 18th 

Press 25th 

Front Squats Feb 1st 

If your going to test your max go lighter on the lifts this week!!! keep your scores good Luck !!

Strict pull-ups 

5-5-5-5-5 

Back squat from the floor 

5 reps 55 % of your body weight 

11 burpee over bar 

16 clam crunches 

X5 

15 min time cap 

Core 

20 hip rockers 

20 toe touches 

X3 

Strength
Front Squat:
- 4-4-4-4-4

Conditioning
8 Rounds for time:
- 9 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Back Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 21 Abmat Sit-ups
Time cap = 25 minutes

Strength
Strict Press:
- 5x3 @ 75%

Conditioning
”Helen”
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 12 Pull-ups (L2: Australian Rows)

Conditioning
30 minute AMRAP:
- 10 Burpees
- 20 Lunges
- 400m Run
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 14# to 10’/10# to 9’)
- 10 Pull-ups (L2: Australian Rows)

Strength
Pause Back Squat:
- 3-3-3-3-3

Conditioning
”Jackie”
For time:
- 1000m Row
- 50 Thrusters (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 30 Pull-ups (L2: Band, L3: Australian Rows)

Partner WOD
30 minute AMRAP:
- 10 Pull-ups (L2: Australian Rows)
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Push-ups (L2: Knees)
- 40 Air Squats
- 50 Burpees
- 60 Lunges
- 70 Sit-ups
- 80 Calorie Row
Split everything evenly.

Conditioning
”Eva”
5 Rounds for time:
- 800m Run
- 30 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 30 Pull-ups (L2: Band, L3: Australian Rows)
RX = 5 Rounds, L2 = 4 Rounds, L3 = 3 Rounds

Strength
Overhead Squat:
- 3-3-3-3

Conditioning
”Fran”
21-15-9:
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Pull-ups (L2: Band, L3: Australian Rows)

Core
3 Sets:
- 1 minute Plank
- 30 second Hollow Hold

Partner WOD
30 minute AMRAP:
- 50 Burpees
- 500m Row
- 50 Russian Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 500m Row
- 50 Pull-ups (L2: Band, L3: Australian Row)
- 500m Row
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 14# to 10’/10# to 9’)
- 500m Row
Only one Partner working at a time. Split everything evenly.

“12/31”
For time:
- 31 Push Presses (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Pull-Ups (L2: Band, L3: Australian Rows)
- 31 Snatches (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Sit-Ups
- 31 Toes-to-Bars (L2: Hanging knee raises, L3: Clam Crunches)
- 31 Push-Ups (L2: Knees)
- 31 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 31 Back Squats (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Unbroken Double-Unders (L2: Singles)
- 31 Thrusters (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Lunges
- 31 Burpees
- 365m Row

With a running clock, perform 31 repetitions of the 12 movements in the order written. Double Unders must be unbroken. If athlete trips before completing 31, start the Double Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.

Strength
Overhead Squat:
- 5-5-5-5

Conditioning
For time:
Buy-in = 100 Double Unders (L2: 250 Singles)
Then, 5 Rounds of:
- 10 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 20 Walking Lunges
Buy-out = 200m Farmers Carry (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)

12 Days of Christmas
- 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 5 Pull-ups (L2: Band, L3: Australian Rows)
- 6 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups (L2: Knees)
- 11 Walking Lunges (Each Leg - 22 Total)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Partner WOD
With a 30 minute running clock complete:
15 minute AMRAP:
- 20 Pull-ups (L2: Australian Rows)
- 40 Air Squats
- 200m Run (20 reps)
10 minute AMRAP:
- 20 Dumbbell Thrusters (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 30 Sit-ups
5 minute AMRAP:
- Burpees
After finishing one AMRAP, move immediately onto the next one with no rest. Split all reps evenly with only one partner working at a time; run together.
Score = Total reps completed for all 3 AMRAPs.

Strength
Deadlift:
- 3-2-2-1-1

Conditioning
15 minute AMRAP:
- 10 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Goblet Squats (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 20 Clam Crunches

Strength
Front Squat:
- 5x1 @ 90%

Conditioning
12 minute AMRAP:
- 5 Handstand Push-ups (L2: w/ pad, L3: Pike Press)
- 10 Pull-ups (L2: Band, L3: Australian Row)
- 15 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 20 Hollow Rocks

Accessory
3 Rounds:
- 1 minute Wall Sit
- 30 seconds Rest

Strength
Strict Press:
- 5x2 @ 85%

Conditioning
4 Rounds for time:
- 5 Strict Pull-ups (L2: Kipping, L3: 10 Australian Rows)
- 10 Deadlifts (Rx: 185#/125#, L2: 135#/95#, L3: 95#/65#)
- 20 Alternating Step-ups (Rx: 20”, L2: 16”)
- 30 Sit-ups
Time Cap = 15 minutes

Accessory
3 Rounds:
- 1 minute Plank
- 30 seconds Rest

Strength
Front Squat:
- 5x2 @ 85%

Conditioning
For time:
- 15 Pull-ups (L2: Australian Rows)
- 400m Run
- 12 Pull-ups (L2: Australian Rows)
- 300m Run
- 9 Pull-ups (L2: Australian Rows)
- 200m Run
Then,
- 15 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 400m Run
- 12 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 300m Run
- 9 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 200m Run
Time Cap = 17 minutes

Thanksgiving Day Schedule: 8AM Class ONLY!

“Thanksgiving with the Girls”
For Time:
"Angie's" House
20 Pull-ups (L2: Australian Rows)
20 Push-ups (L2: Knees)
20 Sit-ups
20 Air Squats

"Helen's" House
- 400 meter Run
- 21 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 12 Pull-Ups (L2: Australian Rows)

"Fran's" House
- 15 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

"Nancy's" House
- 400 meter Run
- 15 Overhead Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

"Grace/Isabel's" House
- 20 Ground-To-Overheads (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

"Kelly's" House
- 400 meter Run
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, Scaled: 14# to 10’/10# to 9’)

Conditioning
For time:
3 Rounds of:
- 20 Squat Cleans (Rx: 95#/65#, L2: 80#/50, L3: 65#/35#)
- 20 Pull-ups (L2: Australian Rows, L3: Band)
- 200m Run
Then, 3 Rounds of:
- 20 Hand Release Push-ups (L2: Knees)
- 200m Farmers Carry (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
Time cap = 30 minutes