A. 5:00 EMOM – 5 Banded Goblet Squat (:03 down/:03 Hold) B. 12:00 AMRAP 8 Ring Row 10 Goblet Squats (Heavy as possible) 10 Meter Burpee Broad Jump C. 100 Crunches for timeRead more

5 Rounds for Max Reps 1:00 Row for Calories 1:00 HSPU 1:00 KB Swings (American- 24/16 kg) 1:00 RESTRead more

12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of ChristmasRead more

A. 16:00 EMOM (4 rounds) #1 – 3-5 Muscle Ups #2 – 12 Meter Seal Walk (1/2 turf) #3 – 2-3 Tire Flips #4 – 1 Shuttle Run (5/10/15/20 m) B. 6:00 Team Worm WOD – coaches choice Movements: GTOH/Deadlift/Burpee/Forward-bw-lateral jump C. 6:00 Row (can split B&C for larger classes)Read more

A. Oly:  5:00 EMOM:  Sn Pull + Power sn + sn Balance (technique) B. 4 Rounds For Time: 10 Power Snatch (115/75) 20 OHS 90 Double Unders (2:1) C.  NFT – 50 Wipers (r+l=1)Read more