December 2024

Main: AMRAP 20 with a partner:Max-cal on any machine– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.– Partners can only accumulate calories if their partner is holding or hanging. Scaled option if needed; AMRAP 20 with a partner:Max-calories on any machine– From :00-5:00 […]

WOD: Lvl6/5:3 rounds for time:10 deadlifts (105/155 lb)10 burpees over the barbellStraight into… 3 rounds for time:10 front squats (105/155 lb)10 burpees over the barbellLvl4/3:3 rounds for time:10 deadlifts (75/115 lb)10 burpees over the barbellStraight into… 3 rounds for time:10 front squats (75/115 lb)10 burpees over the barbellLvl2/1:2 rounds for time:10 deadlifts (35/45 lb)10 up-downs

Main Bar muscle up skill; Level 6: BMULevel 5: banded BMULevel 4: jumping BMULevel 3: Chest to bar PULevel 2: Chin over bar PULevel 1: Ring Rows WODLvl6/5:AMRAP 7:10 box jumps (20/24 in)3 bar muscle-ups Lvl4/3:AMRAP 7:10 box jumps (20/24 in)1 bar muscle-up Lvl2/1:AMRAP 7:10 box jumps (16/20 in)3 scaled versions based on skill review

WOD: For load:Shoulder press3-3-3-3-3Push press2-2-2-2-2Push jerk1-1-1-1-1– Record the heaviest load for each movement.

Strength:5 sets of the complex for load:3 squat cleans1 jerk WOD:Lvl6/5: with a partnerAMRAP 20:2 ring muscle-ups4 handstand push-ups8 KB swings (53/70 lb) Lvl4/3: with a partnerAMRAP 20:2 kipping pull-ups2 ring dips4 pike handstand push-ups from a box8 KB swings (35/53 lb) Lvl2/1: with a partnerAMRAP20:150-m row2 ring rows4 hand-elevated push-ups8 KB swings (18/26 lb)

WOD: 10 rounds:3 hang power snatches– Lift every 2:00.– Build in load if technique allows.

Main: Lvl6/5:AMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (53/70 lb)400-m single-KB carry– Partners run together and break up the other two movements as needed. Lvl4/3:AMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (35/53 lb)400-m single-KB carry– Partners run together and break up the other two movements as needed

WOD: Lvl6/5:Every 2:00 for 6 rounds:15 burpees over the rowerMax-cal row– Rest 2:00 between rounds. Lvl4/3:Every 2:00 for 6 rounds:10 burpees over the rowerMax-cal row– Rest 2:00 between rounds. Lvl2/1:Every 2:00 for 6 rounds:8 burpeesMax-cal row– Rest 2:00 between rounds.

Main Lvl6/5:Every 5:00 for 5 rounds:10 thrusters (75/115 lb)10 toes-to-bars20-cal bike40 double-unders– Rest the remainder of each round. Lvl4/3:Every 5:00 for 5 rounds:10 thrusters (65/95 lb)5 toes-to-bars15-cal bike20 double-unders– Rest the remainder of each round. Lvl2/1:Every 5:00 for 5 rounds:10 thrusters (35/45 lb)10 hanging knee raises10-cal bike20 single-unders– Rest the remainder of each round.

WOD: dip skill work; box/bar/ring then;Lvl6/5:For time:15 ring dips1,000-m row15 ring dips750-m row15 ring dips500-m row Lvl4/3:For time:10 assisted ring dips/bar dips1,000-m row10 ring dips750-m row10 ring dips500-m row Lvl2/1:For time:10 box dips700-m row10 box dips500-m row10 box dips300-m row