Workout of the Day
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
45/35 Calorie Row
21 Toes to Bar
21 Handstand Push-ups
15 Toes to Bar
15 Handstand Push-ups
9 Toes to Bar
9 Handstand Push-ups
45/35 Calorie Row
9 Toes to Bar
9 Handstand Push-ups
15 Toes to Bar
15 Handstand Push-ups
21 Toes to Bar
21 Handstand Push-ups
45/35 Calorie Row
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
2 Rounds for time of:
50 Front Squats (45/35)
25 Pull-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
21 Bar Facing Burpees
7 Power Cleans (225/155)
18 Bar Facing Burpees
6 Power Cleans (225/155)
15 Bar Facing Burpees
5 Power Cleans (225/155)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
Every 2 minutes until failure
10 Calorie Row
5 Strict Press (95/65)
Add 5 Press each round
CONDITIONING:
Coaches Choice
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
6 Overhead Squats (135/95)
8/5 Calorie Bike
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
100 meter Run
10 Burpees
10 Kettlebell Snatch Left Arm (24/16)
10 Kettlebell Snatch Right Arm (24/16)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
5 Rounds for time of:
5 Deadlifts (275/185)
50 Double Unders
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
40 Calorie Row
12-9-6
Dumbbell Burpee Box Step Over (50/35)
24-18-12
Toes to Bar
40 Calorie Row
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
21-15-9 Reps for time of:
Bench Press (155/105)
Squat Clean (155/105)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Helen”
3 Rounds for time of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
CONDITIONING:
Coaches Choice
STRENGTH:
Hang Clean 3-3-3-3-3
WORK CAPACITY:
21-15-9 Reps for time of:
Dumbbell Hang Squat Cleans (50/35)
Handstand Push-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
120 Double Unders
60 Chest to Bar Pull-ups
60 Power Snatches (95/65)
120 Double Unders
CONDITIONING:
Row 1000 meters
STRENGTH:
Back Squat 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
3 Rounds for time of:
250 meter Row
20 Back Rack Lunges (135/95)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
20 Kettlebell Swings (32/24)
20 Burpees
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“The Chief”
For 5 cycles
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute between cycles
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Med-Ball Cleans (20/14)
Push Press Wall-Ball Shot
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 16 minutes of:
2 Dumbbell Devil Press (50/35)
2 Alternating Dumbbell Step-Ups (50/35 | 24/20)
4 Dumbbell Devil Press (50/35)
4 Alternating Dumbbell Step-Ups (50/35 | 24/20)
6 Dumbbell Devil Press (50/35)
6 Alternating Dumbbell Step-Ups (50/35 | 24/20)
Etc…
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
For Time:
50 Double Unders
15 Front Squats (155/105)
50 Double Unders
12 Front Squats
50 Double Unders
9 Front Squats
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
EMOM for 30 minutes:
Minute 1: 10 Toes to Bar
Minute 2: 12 Burpee Box Jumps (24/20)
Minute 3: 15/12 Calorie Row
Merry Christmas!
