WORK CAPACITY:
"Double Under Angie"
Buy in: 200 Double Unders
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Buyout: 200 Double Unders
30 Min Cap
TUESDAY 241224
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
MONDAY 241223
WORK CAPACTITY:
AMRAP in 12 Minutes:
10-20-30, etc..
Wall Balls (20/14)
Deadlift (135/95)
Rest 5:00
Every 2:30 for 15:00
5 Back Squats
2 Rope Climbs
STRENGTH:
Back Squat 5-5-5-5-5-5-5
SATURDAY 241221
WORK CAPACITY:
8 Rounds For Max Reps:
3:00 on / 1:00 Rest
200 Meter Run
15 Bar Facing Burpees
Max Power Cleans (205/135)
FRIDAY 241220
WORK CAPACITY:
"Jack"
AMRAP in 20 minutes:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
STRENGTH:
Push Press 1-1-1-1-1
THURSDAY 241219
WORK CAPACITY:
EMOM for 28 Minutes:
Min 1: 8 Devils Press (50/35)
Min 2: 14/10 Calorie Bike
Min 3: 16 Alternating Dumbbell Snatch (50/35)
Min 4: Rest
WEDNESDAY 241218
WORK CAPACITY:
AMRAP in 12 Minutes:
8 Strict Handstand Push Ups
12 Toes to Bar
16 Front Squats (95/65)
STRENGTH:
Front Squat 5-5-5-5-5
TUESDAY 241217
WORK CAPACITY:
5 Rounds For Time:
21 Wall Balls (20/14)
14 Chest to Bar Pull Ups
STRENGTH:
Every 2:00 for 10:00
Double Dumbbell/Ketllebell Walking Lunge Steps
10 Reps - "AHAP"
MONDAY 211216
WORK CAPACITY:
Every 4:00 for 16:00
400/350 Meter Row
50 Double Unders
10 Hang Power Snatch (115/75)
STRENGTH:
EMOM for 10 Minutes:
1 Hang Power Snatch + 1 Low Hang Power Snatch
SATURDAY 241214
WORK CAPACITY:
6 Rounds For Time:
2:30 on / :30 off
15/12 Calorie Row
12 Thrusters (75/55)
Max Strict Handstand Push Ups
STRENGTH:
Thruster 3-3-3-3-3
FRIDAY 241213
WORK CAPACITY:
For Time:
40/30 Cal Bike
40 Box Jump Overs (24/20")
40 Pull Ups
40 Kettlebell Swings (53/35)
40/30 Cal Bike
STRENGTH:
Deficit Deadlift 10-10-10-10
THURSDAY 241212
WORK CAPACITY:
AMRAP in 28 Minutes:
5 Single Dumbbell Box Step Ups (24/20) (50/35)
5 AbMat Sit Ups
5 Single Dumbbell Hang Clean & Jerk (50/35)
5 Wall Walks
10/10/10/5, 15/15/15/5, 20/20/20/5...
WEDNESDAY 241211
WORK CAPACITY:
For Time:
27-21-15-9
Overhead Squats (95/65)
Bar Facing Burpees
STRENGTH:
Every :90 for 12:00
1 Snatch + 2 Overhead Squats
TUESDAY 241210
WORK CAPACITY:
AMRAP in 20 Minutes:
200 Meter Row
15 Hang Squat Cleans (115/75)
1:00 Rest
STRENGTH:
Back Squat 3-3-3-3-3-3
MONDAY 241209
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
40 Double Unders
3 Toes to Bar
3 Push Press (135/95)
40/6/6, 40/9/9, 40/12/12, etc...
STRENGTH:
Bench Press 5-5-5-5-5
SATURDAY 241207
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 15/12 Calorie Row
Min 2: 12 Burpees
Min 3: Max Back Squats (115/85)
FRIDAY 241206
WORK CAPACITY:
AMRAP in 12 Minutes:
20 Box Jumps (24/20)
20 Clean and Jerk (135/95)
STRENGTH:
Every 2:00 for 14:00
3 Power Clean + 2 Hang Power Clean + 1 Jerk
THURSDAY 241205
WORK CAPACITY:
AMRAP in 20 Minutes:
25/20 Calorie Bike
One max set of Strict Pull Ups
One max set of Push Ups
STRENGTH:
Every :90 for 9:00
15 V-Ups or Sit Ups
+
1 Nose and Toes Hold
WEDNESDAY 241204
STRENGTH:
In 15:00 Complete:
12 Reps 135/95
9 Reps 165/115
6 Reps 205/145
3 Reps 245/165
Find a Heavy Single in remaining time
WORK CAPACITY:
AMRAP in 15 Minutes:
21/16 Calorie Bike
14 Thrusters (135/95)
7 Bar Muscle Ups
TUESDAY 241203
WORK CAPACITY:
5x AMRAP 3:00 / 3:00 Rest
20 Double Dumbbell Box Step Overs (50/35)
15 Burpees Over the Dumbbells
Max Wall Walks
