WODS 12/30/24

Monday 12/30

"STRENGTH"

In 25 Minutes Complete
Part 1:
Power Clean
3 Sets of 3 Reps @ (45-70%)

Part 2:
3 Clean Pull + 1 Clean + 1 Jerk
6 Sets (3+1+1) 75-85%

"CONDITIONING"

For Time:
21-15-9
Thrusters
Burpees to Target
(Time Cap: 8:00)

RX
(95/65) 

PERFORMANCE:
(75/55)

FITNESS:
Reps: 15-12-9
Medball Squat to Press / No Push-up Burpees

Tuesday 12/31

"PRIMER"

Teams of 2 In 12 Minutes
Partner 1: 10/7 Cal Bike
Partner 2: 10/7 Cal Bike
Partner 1: 15/10 Cal Bike
Partner 2: 15/10 Cal Bike
Partner 1: 20/15 Cal Bike
Partner 2: 20/15 Cal Bike

"CONDITIONING"

AMRAP 9
1-2-3-4-5...etc.
Hand Release Push Ups
Box Jump Overs
Toes to Bar

PERFORMANCE:
Scaled Pushup / Box Jump/ Hanging Knee Raise

FITNESS:
Box Leaning Push Up
Box Step Up
Laying Bent Knee Leg Raises

"STRENGTH"

In 12 Minutes Complete For Quality:
5 - 5 - 5 of Deadlift 
Rest As Needed Between Sets

Wednesday 1/1

"Community Workout"

"CONDITIONING"

In Teams Split Reps/ Rounds To Complete:
100 Calorie Row
100 Abmat Sit-ups
100 Double Unders
6 Rounds of Cindy
75 Calorie Row
75 Kettlebell Swings
75 Medball Lunge Steps
6 Rounds of Cindy
50 Calorie Row
50 Burpee Over Rower
50 Wallballs

RX:  Teams of 2
#53 KB, #20/14 WB

PERFORMANCE - Teams of 2
Reps 75/50/25, 4 Rounds of Cindy
#35 KB, #14/10 WB, Ring Row

FITNESS: Teams of 2
Reps 50/35/20
#25/15 KB, #10/8 WB, 2 Rounds of Cindy
Ring Row, No Push Up Burpee

Thursday 1/2

"STRENGTH"

In 20 Minutes Complete
8/8 - 6/6 - 4/4 - 2/2
Strict Shoulder Press
Push Press
Rest As Needed Between Movements

"CONDITIONING"

4 Rounds
2Min Work / 2Min Rest
5 Power Cleans
4 Front Squats
3 Shoulder to Overhead

COMPETE:
(155/110)

RX:
(115/85)

PERFORMANCE:
(95/65)

FITNESS: 
Reps 3-3-3
(75/45), Hang Power Clean*

Friday 1/3

"CONDITIONING"

EMOM for 3 Rounds
Min 0-1: Bike Calories
Min 1-2: Wallballs
Min 2-3: Row Calories
Min 3-4: Single Arm 60ft Overhead Carry
Min 4-5: Rest

RX:
#20/14, 10/9', #53/35

PERFORMANCE:
#14/10, 9', #35/25

FITNESS: 
#10/8, 9', #25/15, 30-40 seconds work*

"STRENGTH"

3 Rounds for Quality
10 R + 10 L Box Supported Kettlebell Row
15 Double Dumbbell Bench Press
20 R + 20 L Standing Teapots

"FINISHER"

50 Alternating Supermans

Saturday 1/4

"Community Workout"

"CONDITIONING"

For Time:
200m Run
120ft Burpee Broad Jumps
350m Row
240ft Double Farmer Carry
750m Bike
240ft Double Farmer Carry
350m Row
120ft Burpee Broad Jumps
200m Run

RX:
Teams of 2 Split Rep, Run Together, Each Complete Row/Bike
#44/35

PERFORMANCE:
Teams of 2 Split Rep, Run Together, Each Complete Row/Bike
#35/25

FITNESS: 
Teams of 2, Split Reps, Run Together, Each Complete Row/Bike
No Push Up Burpee Broad Jump/Step
#25/15