“J”
Complete for time
200 DU Buy-In
4 Rounds of:
5 Muscle Ups
10 Front Squats, 155/105
15 Handstand Push ups
20 Burpees
Modifications:
Muscle Ups – 10 Chest to Bar Pull Ups and 10 Hand Release Push Ups
Hand Stand Push Ups – Push Press (same weight as Front Squat)
Complete for time
3 rounds of:
30 Calorie Row
30 Kettlebell Swings, 53/35
30 Wallballs, 20/14
Core Work:
5 Rounds
Hold L-Sit while hanging from pull up bar for 20 secs.
Rest as needed between rounds.
If not able to maintain grip, hold in a V-Sit position.
For Load / Technique:
Overhead Squat, 2-2-2-2-2 w/5 sec pause in the bottom of the squat
Snatch Balance, 1-1-1-1-1
Hang Squat Snatch, 1-1-1-1-1
Complete for time
21-15-9 reps of:
Deadlift, 275/175
Box Jump, 30/24
Cool Down:
20 Front Leg Swings
20 Side Leg Swings
Hold Pike Stretch 2 mins
Hold Cobra Stretch 2 mins
“Nasty Girls”
Complete 3 Rounds For Time:
50 Air Squats
7 Muscle-Ups (Sub is 15 Jumping Pull-ups and 15 Push-ups)
10 Hang Power Cleans (135/95)
-Then-
Tabata Core Work (Alternate exercise, 4 rounds, 8 minutes total)
Hollow Rock
Flutter Kicks
V-Ups
Planks
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
Complete for Time:
21-15-9 Reps of:
Kettlebell Swings (70/53)
Wallballs (20/14)
400 Meter Run after each round
Strength:
5 rounds: Flexed-arm hang (max hold)
Rest 2 mins between rounds
Festivus WoD
With a running clock:
0-2:00: Max Front Squats in 2 Minutes (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
6 Bar Over Burpees
-then-
5 Rounds:
1 Wall walk + 5 shoulder touches per side (10 total)
Scale Appropriately
Barbell Work
3 Position Clean (Top-to-bottom) + Push Press
3 Position Clean (Top-to-bottom) + Push Jerk
3 Position Clean (Top-to-bottom) + Split Jerk
3 Positions:
High Hang + Hang + Floor
The focus is technique and getting the bar in the upper thigh.
For more advanced athletes:
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Work up to as heavy as possible for the sixth round. Do not put the bar down for the entire 12 rep complex.
