WORK CAPACITY:
“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb)
TUESDAY 251230
WORK CAPACITY:
“Ingrid”
10 Rounds For Time:
3 snatches (135/95 lb)
3 burpees over the bar
STRENGTH:
Power Snatch 5-5-5-4-4-3-3
MONDAY 251229
WORK CAPACITY:
4 Rounds For Time:
50 Double Unders
8 Hang Squat Cleans (115/85)
8/6 Strict Chin Ups
1:00 Rest
STRENGTH:
Pause Front Squat 5-5-5-5-5-5
SATURDAY 251227
WORK CAPACITY:
5 Rounds For Time:
20 Kettlebell Swings (53/35)
20 Ab Mat Sit Ups (or V-Ups)
10 Strict Pull Ups
1:00 Rest
STRENGTH:
EMOM for 10 Minutes:
10 Single Arm Dumbbell or Kettlebell Row (5 Reps per side)
FRIDAY 251226
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
20 Dumbbell Curl and Press (35/20)
2:00 Rest
500/450 Meter Row
15 Bench Press (185/125)
2:00 Rest
WEDNESDAY 251224
WORK CAPACITY:
“12 Days of Christmas”
For Time:
1 Deadlift (115/80)
2 Clean and Jerks (115/80)
3 Front Squat (115/80)
4 Thrusters (115/80)
5 Burpees
6 Chest to Bar
7 Box Jumps (24/20)
8 Toes to Bar
9 Wal-Balls (20/14)
10 Kettlebell Swings (24/16)
11 Handstand Push-ups
120 Double-unders
Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
TUESDAY 251223
STRENGTH:
Sumo Deadlift 5-5-5-5-5
WORK CAPACITY:
AMRAP in 18 Minutes:
1 Clean (205/145)
2 Wall Walks
3 Burpee Box Jump Overs (24"/20")
MONDAY 251222
WORK CAPACITY:
4 Rounds For Total Reps:
AMRAP in 3:00 / 1:00 Rest
250/200 Meter Row
25 Wall Balls (20/14)
Max Ring or Bar Muscle Ups
STRENGTH:
Back Squat 3-3-3-3-3-3-3-3
SATURDAY 251220
WORK CAPACITY:
For Time:
40 Lateral Burpees Over Bar
50/40 Calorie Row
30 Deadlifts (255/165)
50/40 Calorie Row
40 Lateral Burpees Over Bar
STRENGTH:
Front Rack Walking Lunges 10-10-10-10-10
FRIDAY 251219
WORK CAPACITY:
On a 30:00 Clock:
For Time:
100 Double Unders
5 Wall Walks
15 Squat Clean + Jerks (135/95)
2:00 Rest
100 Double Unders
5 Wall Walks
10 Squat Clean + Jerks (155/105)
2:00 Rest
100 Double Unders
5 Wall Walks
5 Squat Clean + Jerks (185/135)
22 Min Cap
In remaining time:
Establish a Heavy Squat Clean and Jerk single
THURSDAY 251218
WORK CAPACITY:
Every 10:00 for 30:00
40/30 Calorie Bike
-Then-
20 Dumbbell Floor Press (50/35)
20 Walking Lunges
10 Ring Dips
20 Weighted Russian Twists (50/35)
WEDNESDAY 251217
WORK CAPACITY:
AMRAP in 8 Minutes:
12/9 Calorie Row
9 Chest to Bar Pull Ups
6 Squat Snatch (135/95)
STRENGTH:
Squat Snatch 3-3-3-3-3
TUESDAY 251216
WORK CAPACITY:
Every 3:00 for 15:00
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Shoulder to Overhead (115/75)
STRENGTH:
Every :90 for 12:00 complete:
1 Push Press + 2 Push Jerks
MONDAY 251215
WORK CAPACITY:
For Time:
400 Meter Run
30 Alternating Dumbbell Snatch (50/35)
15 Strict Handstand Push Ups
300m/20/10, 200m/10/5
STRENGTH:
Back Squat 5-5-5-5-5
SATURDAY 251213
WORK CAPACITY:
3 Rounds For Time:
15 Lateral Bar Burpees
15 Hang Power Cleans (135/95)
600 Meter Run
STRENGTH:
Hang Power Clean 1-1-1-1-1
FRIDAY 251212
STRENGTH:
Weighted Strict Pull Ups
Every 2:00 for 12:00
3 Reps
WORK CAPACITY:
For Time:
15/12 Calorie Bike
2 Muscle Ups
15/12 Calorie Bike
4 Muscle Ups
15/12 Calorie Bike
6 Muscle Ups
15/12 Calorie Bike
8 Muscle Ups
15/12 Calorie Bike
10 Muscle Ups
THURSDAY 251211
WORK CAPACITY:
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Single-Arm Devils Press (50/35)
Anchored Sit Ups
Rest 5:00
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Dumbbell Sumo Deadlift (50/35)
Toes to Bar
WEDNESDAY 251210
WORK CAPACITY:
5 Rounds For Total Reps:
1:30 on / 1:30 off
8 50' Shuttle Runs
Max Push Jerks*
*R1 & 2 - 115/85
*R3 & 4 135/95
*R5 165/115
STRENGTH:
Every 2:00 for 12:00
2 Front Squats + 1 Split Jerk
TUESDAY 251209
WORK CAPACITY:
For Time:
30 Power Cleans (155/105)
40 V-Ups
50 Wall Balls (20/14)
80/60 Calorie Row
STRENGTH:
Deadlift 10-10-10
MONDAY 251208
WORK CAPACITY:
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95/65 lb)
STRENGTH:
Squat Snatch 3-3-3-3-3
