Tuesday

As far as possible - 12 minutes:

Run 1 mile

Then in remaining time AMRAP:

20 x Thrusters (40/30)

10 x HSPU

Monday

5 RFT

5 x Power Clean/ FR Step ups (50/35)

10 x Pull-ups

15 x Burpees

20 x Double Unders

Saturday

For Time:

Buy In: 800M

21/15/9

Deadlifts (90/70)

Push ups

Toes to Bar

Cash Out: 800M

Friday

As far as possible 12 minutes:

Row 500m

200m

30 x Back squats (60/45)

200m

30 x OH walking Lunges (20/10)

200m

AMRAP in remaining time - Burpee box jumps

Tuesday

10 Minutes - Work to 1RM Snatch

Then - OTMEM 14:

Odds: 5 x Power Snatch (50/35)

Evens: 7 x Burpee toes to bar

6am, 9:30am Only.

Monday

'Karen'

150 x WallBalls for time ((9/6kg)

Saturday

For time:

4 Rounds:

10 x toes to bar

15 x OH walking Lunge (20/15)

Then:

30 x Burpee Box Jumps

Friday

Partner Christmas WOD

For Time:

1 x Clean (60/40)

2 x Hand Stand Push Ups

3 x Front Squats (60/40)

4 x Sumo DeadLift High-Pull (60/40)

5 x Pull Ups

6 x Box Jumps (24/20)

7 x Burpees

8 x Push Ups

9 x Wall Balls (9/6)

10 x Kettle Bell Swings

11 x Deadlifts (60/40)

12 x Thrusters (60/40)

Split it with your partner any way you choose.

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

Thursday

"Death by Snatch"

1st min- 1 Snatch (50/35)

2nd min- 2 Snatches

3rd min- 3 Snatches

Etc.. 

Wednesday

OTMEM 15

1st - 3 x Muscle ups (3 strict pullups, 3 ring-dips)
2nd - 1 x Squat Clean + 3 x Front Squats (80/60kg)
3rd - 10 x Box Jumps (24/20")

Repeat x 5

Tuesday

4 RFT:

10 x HSPU

20 x SDHP (40/30)

30 x Air Squats

100M

Monday

As far as possible: 12 minutes

800m

30 x Deadlifts (60/45)

30 x WallBalls

30 x Double Unders

AMRAP Clean & Jerks (60/45)

Saturday

For max reps - 15 minutes:

Run 1.6km then in remaining time complete AMRAP of:

30 x Double Unders

10 x Burpees

Friday

Partner "Cindy then Some"

AMRAP 25

5 x Chest to Bar Pull-ups

7 x Clap Push ups

9 x Jump Squats

Partners go Round for Round

Thursday

10 minutes: 1RM Snatch

Then: 

10/9/8...3/2/1

Snatch (50/30)

T2B

HSPU 

Wednesday

21-15-9

Power Cleans (60/45)

Ring dips 

Tuesday

For Time:

800M

30 x Pull-ups 

30 x Box Jumps

30 x Push ups

400M

20 x Pull-ups

20 x Box Jumps

20 x Push-ups

200M

10 x Pull-ups

10 x Box Jumps

10 x Push-ups

Monday

For Time:

100 x Thrusters (40/30)

OTMEM:

Odds - 3 x lateral burpee bar jumps

Evens - 5 x KB Swings

Begin WOD with 5 x KB Swings.

Cut off - 15 minutes

Saturday

10-8-6-4-2

Clean (80/60)

Deficit HSPU

400m

Friday

Team WOD:

In 2 teams complete the following in Indian file:

750m Row
30 x Fat Bar Walking Lunge (30/20)
30 x Wall Balls
30 x Toes through Rings
30 x KB Swings (24/16)
30 x Burpees

Athlete cannot move onto next exercise until the person in front has completed all Reps in that set.

Thursday

10 minutes to find 1RM OH Squat

Then OTMEM 14:

Odds: 3 x OH Squats @ 75% 1rm

Evens: 9 x Box Jumps

Wednesday

3 Rounds for Total reps:

60 secs x Ring dips

60 secs x Hang Power snatch (45/35)

60 secs x Pull ups

60 secs x Ab mat sit-ups 

60 secs Rest

Tuesday

As far as possible in 15 mins:

30 x Front squats (60/45)

Then:

5 RFT:

10 x Deadlift (60/45)

20 x Double unders

Then in remaining time:

AMRAP:

Wall walks

Monday

AMRAP 10

7 x Thrusters (45/35)

7 x Burpees

7 x Pull-ups