Tuesday

Strength/Conditioning:

5 rounds each for time, rest between rounds….

Row

Deadlift 5 reps

10 burpees

Men Row 250, deadlift 275lb

Women Row 200, Deadlift 175lb

You may not drop the load. If you are unable to do the required weight you will do 75% of your 1 rep max. If you do not have a 1 rep max you will do 75% of your bodyweight.

These rounds are sprints, the goal is to be just as fast for each round as you were for the first.

Rest as needed between rounds.

Monday

WOD

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Pull ups are strict with full extension at the bottom and chin over the bar (no kip).

Push ups are full range of motion with chest hitting the deck and arms fully extended at top.

Squats of course are below parallel and fully extended/erect at top to a natural standing position.

Post finishing point and total reps completed to the Zen.

Wednesday

We did a similar style of this workout back in October. The rep scheme was different but the length of the workout and the exercises were the same. You should do better this time around because the killer last time was that we did 12 pass throughs each round, and this time it is only 5 reps. Good Luck!

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Post scores to the Zen.

Friday

On the 11th day of Christmas my true love gave to me

11 GHD sit ups

10 wall balls

9 Kettlebell swings

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

WOD

AMRAP in 20 minutes

10 Med Ball Sit ups (the ball will touch the ground above your head and then touch the ground at the end of your feet)

10 Vertical Jumps (you will jump and touch a ‘target measured out a height 8” above your longest reach on the wall)

10 Dumbbell Deadlifts 50/35lb (with a pair of dumbbells.)

Post total rounds to the Zen

Thursday

On the 10th day of Christmas my true love gave to me

10 wall balls

9 Kettlebell swings

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

Weightlifting:

Front Squat 10-5-3-1-1-3-5-10 (looking for the heaviest load you can do at each rep scheme)

Conditioning:

3-5 rounds of:

5 Inverted hang on rings to lower

10-15 Hip and Back Extension

15-20 Bike for calories

Wednesday

On the 9th day of Christmas my true love gave to me

9 Kettlebell swings

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

WOD

AMRAP in 20 minutes of:

10 Get ups 25/15lb bumper*

5 Strict Pull ups

10 Push ups

*for the get up you will lie down on your back and hold a bumper against your chest, then you will get up to a standing position then lay back down. The bumper may be held in anyway as long as it does not touch the ground and while standing it is held up to your chest.

Post rounds completed to the Zen.

Tuesday

On the 8th day of Christmas my true love gave to me

8 Grasshoppers

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean!

Weightlifting:

5 minutes to complete as many (squat) clean and jerks as possible.

Men 165/135 (masters)

Women 115/95 (masters)

Then:

5 rounds of 5 reps Box Back squats @ 75-80%

Conditioning:

2 rounds

bumper leg lifts x10

Hip and Back extensions or supermans x10

Post total reps for C&J to the Zen.

Monday

On the 7th day of Christmas my true love gave to me:

7 Pull ups

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean!

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Friday

On the 6th day of Christmas my true love gave to me:

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

WOD

You may do this ‘chipper’ in any order as long as you finish each exercise before starting another one.

30 hang power clean and jerks with a pair of Dumbbells 50/35lb

30 box jumps 30/24”

30 wall balls 20/14lb ball

30 toes to bar

30 burpees

Row 500m

Post times to the Zen.