Push Dont Pull

AD Warmup =356 - 32:15

Push Dont Pull

5 Rounds
1 Round of DT @155lbs
12 Deadlifts
9 Hang Power Cleans
6 S2OH

Followed by Max calories in 1 minute with minimum goal to be 270.

Total Time 23:00 minutes

Jack Frost

Airdyne Warm up - 10 Minutes

3 Rounds for time
15 Cal Row
10 Thrusters @95lbs

2 Rounds for time
15 Cal Row
8 Thrusters @115lbs

1 Round

15 Cal Row
67 Thrusters @135lbs


10 Minute Core 

FTP test

FTP Test via Peloton - Avg Watts - 215

Post XMAS drag

20 Min EMOM

20 DB Snatch @40lbs
16 DB Lung to OH @35lbs
20 Pushups
20 Goblet Squats @53lbs

The Nightmare Before Christmas

AD Warm Up - 200 Cal AD -     

“The Nightmare Before Christmas”
For Time
3 Rounds
21cal- Row
21- Wallballs 20/14
Then:
3 Rounds
15- Pullups
15- Thrusters 95/65
Then:
3 Rounds
9- Squat Cleans 135/95
9- Burpee Box Jumps 24/20

25:46

20k Chipper

AD - 353 - 32:35

20k Chipper

20 Cal Row
20 PP@115lbs
20 DL@135lbs
20 Burpees
20 Pullups
20 AirSquats
20 Push-Ups
20 T2B
20 DB Snatch
20 DB Thruster
20 DB DL
20 Cal AD

14:26

Recovery Wod

Airdyne Warm-Up -500 Calories


 6 Rounds -
3 TGU's with 40lb dumbell
15 Swings with 40lb dumbell

2 Min TGU Switching sides

3 Rounds of set down swings 5 reps

2 rounds
5 Single Leg Deadlift with row each side
Bear Plank Crawl with pushup ladde 4,3,2,1 and back up

10 SDL each side
10 Rows
10 Pushups
25 mountain climbers

10 mine cool down hip stretch