12-6

-Buy in

30-air squats

30-crunches

30-barbell bent over rows

-Skill/strength

10 min.-work up to a heavy snatch

*Rest 2 min.*

5 min. -Emom

1-power snatch + 3-overhead squats

At about 65% of your heaviest lift

W.O.D.(5 rounds for time)

6-hang power cleans (95/65) Rx+135/95

12-push-ups

-cash out

250m-row

Roll/stretch

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12-5

-Buy in(2 rounds)

10-up downs

20-jumping jacks

-W.O.D.(2 rounds)

3 min. -jumping rope

1min.-plank

3 min.-

20m -shuttle run

20m -lunge

1min.-plank

3 min.

10-Toes to wall

10-Superman’s

1min.-plank

-cash out

1min.-bar hang

Roll/stretch


12-4

-Buy in(3 rounds)

10-swings

10-air squats

10-pass throughs

-skill/strength(10 min. E2mom)

3-strict presses + 5-front squats

-W.O.D.(10 min AMRAP)

5-box jumps(24/20)

5-pull-ups

10-box jumps

10-pull-ups

15-box jumps

15-pull-ups

* keep going up by 5 until time runs out*

-cash out

100m-farmers carry

Roll/stretch


12-1

-Buy in

5-1 bear complex

-W.O.D.(Happy B-Day Todd) 3-Rounds

12-Russian swings 53/35

3-burpees

12-wall balls 20/14

3-burpees

12-HSPU

3-burpees

12-push-ups

3-burpees

12-GTO 75/55

3-burpees

12-deadlifts 75/55

3-burpees

12-thrusters 75/55

3-burpees

12-pull-ups

3-burpees

12-TTB

3-burpees

12-body blasters

3-burpees

12-dips

3-burpees

12-clusters 75/55

3-burpees

*At some point row or bike that old farts age in calories “46”*

(35 min. Time cap)

Cash out

Roll/stretch


11/30

-Buy in(3 rounds)

10m- bear crawl

10m-crab walk

10m-lunge

-W.O.D. (10 min. Emom)

1st-10 cal-row

2nd-10 burpees

*Rest 2 min.*

(10 min. Start off with Max bar hang then)

30m-farmers carry

30-bar touches

You only do the bar hang once!

-cash out

3-arm bars each side

Roll/stretch


11-29

-Buy in(2 rounds)

20-halos (10L+10R)

10-wall squats

5-pull-ups-ups

-skill/strength

10 min.-work up to a heavy deadlift

*Rest 2 min.*

5 min. Emom

6-kips + 3-strict pull-ups(scale banded pull-ups)

-W.O.D.(8 min. AMRAP)

8-step-ups 20 inch box (53/35)kettlebell racked on left side

16-Toes to bar

8-step-ups kettlebell racked on right side

16-Toes to bar

-cash out

100m-farmers carry

Roll/stretch


11-28

-Buy in(3 rounds)

10-swings

5-pry squats

10-pass throughs

-W.O.D. (“Annie”)

50-40-30-20-10

Double under

Sit-ups

-cash out

2-30 sec. sprints

Roll/stretch