Saturday WOD
Back Squat
Every 3’ x 4 Sets
10 Reps
20 Rounds with a partner
In 1’ complete
8/6 Calorie Bike
Max Burpees
*Alternate full rounds with a partner, your score will be total team burpees
Back Squat
Every 3’ x 4 Sets
10 Reps
20 Rounds with a partner
In 1’ complete
8/6 Calorie Bike
Max Burpees
*Alternate full rounds with a partner, your score will be total team burpees
Clean and Jerk
EMOM 12’
1 Rep
AMRAP 12’
60 Double Unders
20 Wall Balls 20/14
5 Bar Muscle Ups
Skill Work:
Strict Pull up and Progressions
For Time:
4 Rounds
400m Run
100’ S-DB Front Rack Walking Lunge 50/35
5 Wall Walks
Push Press
Every :90 complete a set
5-5-4-4-3-3-2-2
Vault #3 Curse of the Flying Dutchman
Death by Thrusters
Min 1 - 1 Thruster 95/65
Min 2 - 2 Thrusters
Min 3 - 3 Thrusters
….Continue adding 1 thruster each minute until failure
For Time
50 Sit Ups
10 Rounds:
5 Bar Facing burpees
3 Power Cleans 185/155
Straight into
50 Sit Ups
Deadlift
Every 2’ x 5 Sets
5 Reps
For Time
1000/900m Row
45 Front Squats 135/95
800m Run
Front Squat
In 14’ Complete
5-5-3-3-1-1
Every 5’ x 4 Rounds
24/16 Calorie Bike
18 S-DB Hang Clean and Jerk 50/35
12 Toes to Bar
Single Leg Deadlifts + Russian Twists
In 10' Complete
3 Sets of 12 Reps (Each Leg)
3 Sets o f15-20 Russian Twists W/DB or Medball of choice
21 Bar Facing Burpees
21 Thrusters 115/75
15 Bar Facing Burpees
15 Thrusters
9 Bar Facing Burpees
Max Thrusters in remaining time
Double Unders + Thrusters
Every :90 x 10 Sets
30 Double Unders + 3 Thrusters
*Building in weight across sets
Vault #2 Davy Jones and Calypso
On a 16' Clock
4 Rounds
2 Push Ups + Pull Across
4 Alternating DB Snatch 35/25
1:00 Rest
4 Rounds
4 Push Ups + Pull Across
8 Alternating DB Snatch 35/25
1:00 Rest
4 Rounds
6 Push Up + Pull Across
12 Alternating DB Snatch
1:00 Rest
AMRAP to 16'
8 Push up + Pull Across
16 Alternating DB Snatch
Pendlay Row
In 8’ Complete
4-5 Sets of 10-12 Reps
Power Clean
Every :30 x 20 Sets
1 Rep
For Time
10 40' Shuttle Runs (20' Down and Back)
60 DB Box Step Overs 24/20" 50/35
20 40' Shuttle Runs
30 DB Box Step overs
30 40' Shuttle Runs
15 DB Box Step overs
For Time
30/24 Calorie Row
60 Air Squats
15 Strict Pull ups
20/16 Calorie Row
30 Air Squats
10 Strict Pull ups
10/8 Calorie Row
20 Air Squats
5 Strict Pull ups
Back Squat w/:02 Pause
Every 2:30 x 6 Sets
3 Reps *Pause :02 Each Rep
Build Across Sets
21-15-9
Power Snatch 135/95
Handstand Push Up
T&G Squat Snatch
Every 1’ x 5 Sets
2 Reps
Every 2’ x 4 Sets
2 Reps
21-15-9
Power Snatch 135/95
Handstand Push Up
T&G Squat Snatch
Every 1’ x 5 Sets
2 Reps
Every 2’ x 4 Sets
2 Reps
Split Jerk
EMOM 10’
1 Rep
Then 5’ to establish a Heavy Single
AMRAP 10’
15 Wallballs 20/14
3 Bar Muscle Ups
For Time
25 Toes to Bar
30 Hang Power Cleans 115/75
35 Box Jump Overs 24/20"
2:00 Rest
35 Box Jump Overs
30 Hang Power Cleans
25 Toes to Bar
Power Clean
Every :90 x 6 Sets
3 Reps
Drop and reset each rep
Building in weight
For Time
50-40-30-20-10
Calorie Row
S-DB Box Step Ups 24/20” 50/35
Quality Time
AMRAP 8’
50’ Lunge Steps (bodyweight)
50 DB or KB Farmers Carry *As Heavy As Possible
Good-Bye 2023, Hello 2024
With A Partner
Buy In: 2023m Row
12 Rounds
10 Box jumps
10 Thrusters 95/65
1 Rope Climb
Cash Out: 2024m Row
*Split Rows how ever you like with a partner
*For Rounds Partner 1 does Box jumps, Partner 2 does thrusters, Partner 1 does rope climbs and keep alternating until you complete all 12 rounds representing 1 round per month.
AMRAP 10’
10 Hang Power Cleans 95/65
10 Chest to Bar Pull Ups
10 Front Squats 95/65
10 Chest to Bar Pull Ups
Front Squat
Every 2’ x 8 Sets
4-4-3-3-2-2-1-1
Turkish Get Ups
AMRAP 5’
Accumulate 10-12 Reps per side in the 5’ Window
5 Rounds For Reps
1:00 Slam Ball
1:00 Wall Walks
1:00 Calorie Row
1:00 Rest
For Time:
8 Bar Muscle Ups
12 Shoulder to OH 135/95
60 Double Unders
6/9/60, 4/6/60, 2/3/60
Strict Press
5 Rounds
:30 Max Reps 40-60% BW
:90 Rest
AMRAP 3'
15 Box Jump Overs 24/20"
15 KB Swings 53/35
Max Calorie Bike
1:00 Rest
AMRAP 5'
30 Box Jump Overs
30 KB Swings
Max Calorie Bike
1:00 Rest
AMRAP 7'
45 Box Jump Overs
45 KB Swings
Max Calorie Bike
Back Rack Reverse Lunges
4 Rounds
1:00 On / 2:00 Off
Max Reps at desired weight
12 DAYS OF CHRISTMAS
For Time
1 DB Thrusters (50/35)
2 HSPU
3 Burpee Box Jumps(25/17)
4 V-Ups
5 Alt 1 arm Snatches (50/35)
6 Jumping Lunges
7 Kettlebell Swings (53/35 lb)
8 Push Press (50/35)
9 Med Ball Cleans (20/14)
10 Calories Ski or Row
11 1 arm OH walking lunges (53/35)
12 Wall Walks
KBs and DBs can be interchanged as needed. Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Score is the total amount of time it takes to complete the full 364 repetitions.
Snatch Complex
Every 2’ x 8 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
AMRAP 8’
10 R-Arm DB Snatch 50/35
15 Crossovers Single Unders
10 L-Arm DB Snatch
15 Crossover Single Unders
Strict Pull Ups
4 Rounds
1:00 On 2:00 Off
Max Reps Strict Pull Ups
4 Rounds
400m Medball Run 20/14
60 Double Unders
30 Medball Box Step Ups 24/20”
30 Medball Sit Ups
Push Press
EMOM 8’
3 Reps
For Time
150/120 Calorie Row
*Every 2:00 Until Completion
5 Strict HSPU
10 Box Jumps 24/20”
20’ Time Cap
AMRAP 10’
5 Deadlift 135/95
3 Lateral Bar Burpees
5 Hang Power Cleans 135/95
3 Lateral Bar Burpees
Deficit Deadlift
Every 3’ x 4 Sets
10 Reps
On a 30’ Clock
For Time:
600m Run
40 Toes to Rings
20 Front Squats 135/95
400m Run
30 Toes to Rings
15 Front Squats
200m Run
20 Toes to Rings
10 Front Squats
(18 Min Cap)
Then in remaining time Establish a 3RM Front Squat
Deadlift
Every 2:30 x 4 Sets
5 Heavy Reps
For Time With a Partner
Buy In: 70/50 Calorie Bike
12 Rounds (Alternating Rounds, 6 Rounds each)
40 Double Unders
10 Deadlifts 185/125
Buy Out: 70/50 Calorie Bike
AMRAP 15’
50 Wall Ball 20/14
50 S-DB Box Step Ups 50/35 24/20”
Back Squat
In 12’ establish a Heavy 2 Rep