Strength Day A1 Back Squat 4x5 A2 KB Pullover 4x12 B1 Barbell RDL 4x10 B2 Strict Chest to Bar Pull-Up 4xMax Effort 4xStrict Pull-Up Practice [...]

Core Strength EMOM 9 1 - 1x10 Straight Arm Side Plank Pulse* 2 - 1x10 Straight Arm Side Plank Pulse 3 - 1x45s Med Ball [...]

Strength A1 Bench Press 4x6 A2 DB Supinating Bent Over Row 4x10/Arm WOD 4 Rounds for Time Row 300m 20 KB Swings (1x53/1x35) Rest 90s

Twelves Days of Christmas (Done as the song from the 1400s we all assuredly know) 1 100m Run 2 Burpees 3 Pull-Ups 4 Air Squats [...]

Strength A1 - Push Press 4x5 A2 - Tricep Kickback 4x10/Arm Partner WOD You Go I Go 6 Rounds (3 Each) 10 Renegade Row (2x50/2x35) [...]

STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - [...]

STENGTH Core Strength A1 - Landmine Rotation 3x20 A2 - KB Pullover Straight Leg Raise 3x15 (35/26) WOD 10 Rounds 2 Handstand Push-Up 4 Deadlift [...]

WOD AMRAP 22 24 Box Jumps (24"/20") 18 Burpees 12 Toes to Bar

STRENGTH A1 - Tall Snatch + OHS 3x3* *Empty bar or minimal weight A2 - Strict Chest to Bar Chin-Up 4x3-5 @ Weight 4x3-5 @ [...]

STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over [...]