Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.
- Complex is completed unbroken!
- Workout up to heavy set in 10-12 minutes
WOD
"Black Eyed Peas & Collard Greens"
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)
WOD
Teams of 2:
35 min AMRAP
100 Double Unders
90 Sit Ups
80 Single Arm DB Push Press 50#/35#
70 Goblet Squats 55#/35#
60 Burpees
50 Jumping Lunges
40 Toes to Bar
30 Kettlebell Swings 55#/35#
20 Ground to Overhead with Plate 45#/25#
10 HSPU/push ups
* One partner must be holding their Christmas gift the whole time without touching the ground. Your Christmas gift is a Medball 20#/14#
** 5 burpee penalty for each partner if the ball touches the ground.
WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
WOD
"O’ Holy Night"
5 sets
1:00 Max Sand Ball Slams 30#/20#
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
Accessory
"Mayhem BodyBuilding" (All for quality)
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout.
If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.
Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row
