25

26

• Dumbbell Complex Lifting: Front Squats, Thrusters and Shoulder-to-Overheads
• 7 RFT: Rows and Dumbbell Push Press
• Push Press : 3-3-3-3-3
• 9-7-5: Front Squats and Bar Muscle-ups

27

• Power Snatch : 1x2
• 4 RFT: Dips, Weighted Plank Holds and Sorenson Holds
• 6 RFT: 350 m and 550 m

28

• Weighted Lateral Box Step-up 10-10-10-10
• FT: Kettlebell Swings, Goblet Lunges, Jump Rope (Singles)s and 9 more
• Holleyman

29

• 3 Position Power Clean : 1 Rep Max
• 4 RFT: Filly Carries, Toes To Ropes and Weighted Hip Extensions
• AMRAP 1 AMRAP 10 mins: Farmer Carries, Wall Walks and Walking Lunges
• AMRAP 2 Row Max Distance : 10 mins
• AMRAP 3 AMRAP 10 mins: Plank Holds, Burpees and 200 m

30

• FT: 800 m, Single Arm Dumbbell Clean & Jerks, 600 m and 3 more
• Snatch Balance : 1-1-1-1-1
• 21-15-9: Overhead Squats and Toes-to-bars

Dec | 1

• Clean & Jerk : 1 Rep Max
• Partner WOD FT: 550 m, Pull-ups, 550 m and 2 more

2

3

• 2 Strict Press + 4 Push Press : 1 Rep Max
• FT: Alternating Dumbbell Snatches, 800 m and Burpees
• FT: Thrusters, Double Unders, Thrusters, 7 and more

4

• Snatch Grip Deadlift 6-5-4-3-2-1
• FT: Rope Pull-ups, Single Leg Romanian Deadlifts and Single Arm Landmine Press
• Interval Rounds 6 RFT: Kettlebell Swings, Burpees and Row Sprints

5

• Back Squat 10-5-3-10-5-3
• AMRAP 1 AMRAP 8 mins: Distance Runs
• AMRAP 2 AMRAP 8 mins: Dumbbell Push Press, Alternating Stationary Lunges and Push-ups
• AMRAP 3 AMRAP 4 mins: Max Rep Burpees
• Overhead Squat 10-5-3-1
• 5 RFT: Single Arm Kettlebell Snatches, Single Arm Kettlebell Snatches, Rope Climbs and Rows

6

• Power Clean + Push Press + Jerk : 1 Rep Max
• Every 4 mins for 32 mins: 400 m and Air Squats

7

• Deadlift : 5-5-5-5
• Partner WOD Chipper: Rows, Medicine Ball Cleans, Medicine Ball Sit-ups and Medicine Ball Runs
• Not for TIme 3 RFT: Alternating Turkish Get-ups, GHD Sit-ups and Assault Bike Calories
• 4 RFT: Pistols and Handstand Walks

8

• Clean & Jerk : 1-1-1-1-1
• Partner WOD FT: Burpee Over Bars, Clean & Jerks, Burpee Over Bars and 7 more

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5