Jan
24
4:00 AM04:00

Wednesday WOD

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

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Jan
19
4:00 AM04:00

Friday WOD

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

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Jan
18
4:00 AM04:00

Thursday WOD

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

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Jan
17
4:00 AM04:00

Wednesday WOD

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

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Jan
15
4:00 AM04:00

Monday WOD

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

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Dec
30
4:00 AM04:00

Saturday WOD

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.

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Dec
26
4:00 AM04:00

Tuesday WOD

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

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Dec
23
4:00 AM04:00

Saturday WOD

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.

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Dec
18
4:00 AM04:00

Monday WOD

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

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