Monday 181217

Clean and jerk 1-1-1-1-1-1-1 reps

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Related content:

• Chad Vaughn, 315-lb. Clean and Jerk

Sunday 181216

5 rounds for time of:

400-m run

10 overhead squats

Men: 135 lb.

Women: 95 lb.

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Related content:

• The Overhead Squat

Friday 181214

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

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Related content:

• WOD 120111 Demo with CFNE Filthy Fifty

Jackie

Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

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Related content:

• Rowing

• The Thruster

• The Kipping Pull-Up

Wednesday 181212

Deadlift 10-10-10-10-10 reps

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Related content:

• Simplifying the Deadlift With Coach Glassman

• The Deadlift

Monday 181210

50-40-30-20-10 reps for time of:

Medicine-ball cleans

Box jumps

Men: 20-lb. ball, 24-in. box

Women: 14-lb. ball, 20-in. box

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Related content:

• The Medicine-Ball Clean

• Read: Medicine-Ball Cleans

Sunday 181209

Split jerk 3-3-3-3-3-3-3 reps

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Related content:

• The Split Jerk

• Footwork in the Split With Chad Vaughn

Saturday 181208

3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

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Related content:

• The Dumbbell Snatch

• The Kipping Toes-to-Bar

Thursday 181206

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

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Related content:

• Rowing Course: Body Position

• The Wall Ball

Wednesday 181205

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

5 strict muscle-ups

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Related content:

• The GHD Sit-Up

• The Strict Muscle-Up