Workouts

5 Rounds
15 Lunges
15 KBS
15 Goblet Squats
15 Cals

1 min Max Cals
Rest 2:30
1:30 Max Cals
Rest 1:30
Then
3 Rounds
12 Box Jumps
8 Tricep Push Ups

New Year's Even WOD - For Time
31 Push Press (75/55)
31 BB Bent Over Row (75/55)
31 KB Snatches (50/35)
31 Sit Ups
31 V Ups
31 Push Ups
31 Box Jumps (24/20)
31 Back Squats (75/55)
31 Double Unders
31 Thrusters (75/55)
31 Lunges
31 Burpess
Then
365 meter Row or Bike

Row 1000 meters (Moderate)
* Then
15-21-9
Sit Ups
Front Rack Step Ups
* Then
Row 1000 meters

3:00 of Work
12 Box Jumps
12 BB Thrusters
* 1 minute Rest
3:00 Work
Max Cals

Max Cals for 1 Min
* Then
5 Rounds
9 Lunges (ES)
9 Push Ups
* Then
Same Number of Cals - try to match first round

12 DAYS OF CHRISTMAS
1. Bear Complex
2. BB Rows
3. KB Snatch
4. Front Squat
5. Box Jumps
6. Mountain Climbers
7. Burpees
8. Thrusters
9. KBS
10. Push Ups
11. Sit Ups
12. AD Cals

AMRAP 7
7 Burpees
7 BB Ground to Overhead
* Followed by
7 Rounds
3 Push Ups
4 Mountain Climbers

5 Rounds
8 KBS
8 Goblet Squats
8 V-Ups

5 Rounds
9 Calories
9 Slam Balls

Work 3:30
Cals 18/12
Single Arm KBS for remaining time
Rest 1:30
Work 3:30
Cals 18/12
Double Unders (or DB Thrusters) for remaining time

AMRAP 8
8 Box Jumps
16 Sit Ups
24 Double Unders

High Hang Clean
3 Rounds
27 Burpess
27 High Hang Clean and Press

AMRAP 30
5 Push Ups
10 Sit Ups
15 Squats

AMRAP 30
5 Push Ups
10 Sit Ups
15 Squats

3 Rounds
7 Hang Power Clean
5 Front Squats
3 Push Press
15 Burpees over Bar

In 20 minutes
Row or Bike
200 meters
400 meters
800 meters
400 meters
200 meters
* 1 minute rest in between work sets

AMRAP 3
20/14 Calories
Wall Balls for the remainder of time
* 2 minute rest *
AMRAP 3
20/14 Calories
MB or BOSU Push Ups for the remainder of the time

3 Rounds
200 meter Row (.35 Bike)
10 Perfect Push Ups
20 Sit Ups
30 Med Ball Squats

4 Working Sets - 90 Seconds Rest
Go to a max on each exercise for four rounds
Box Jumps
Double Unders
Slam Balls