STRENGTH:
Front Squat 3-3-3-3-3
CONDITIONING:
For Time:
15 Front Squats (185/125)
200 Meter Run
12 Front Squats (185/125)
200 Meter Run
9 Front Squats (185/125)
200 Meter Run
MONDAY 201228
CONDITIONING:
AMRAP in 20 minutes of:
3 Dumbbell Clean and Jerks (50/35)
5 Pull-ups
7 Push-ups
9 Squats
SATURDAY 201226
CONDITIONING:
For time:
20/16 Calorie Bike
10 Toes to Bar
5 Squat Cleans (225/155)
20/16 Calorie Bike
10 Toes to Bar
4 Squat Cleans (245/165)
20/16 Calorie Bike
10 Toes to Bar
3 Squat Cleans (265/175)
THURSDAY 201224
CONDITIONING:
“12 Days of Christmas”
1 Devils Press (50/35)
2 Dumbbell Thruster (50/35)
3 Dumbbell Shoulder to Overhead (50/35)
4 Double Dumbbell Snatch (50/35)
5 Dumbbell Hang Squat Clean (50/35)
6 Dumbbell Lunges (50/35)
7 Dumbbell Squats (50/35)
8 Burpees
9 Pushups
10 Jumping Lunges
11 Jumping Squats
120 Double Unders
Like the song the “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
WEDNESDAY 201223
CONDITIONING:
5 Rounds for time of:
400 Meter Run
10 Clean and Jerks (135/95)
*Rest 1 minute between rounds*
TUESDAY 201222
STRENGTH:
Back Squat 5-5-5-5-5
CONDITIONING:
5 Rounds for time of:
10 Back Squats (155/105)
25 Double-unders
MONDAY 201221
WORK CAPACITY:
AMRAP in 16 minutes of:
12 Calorie Row
8 Toes to Bar
4 Double Dumbbell Snatch (50/35)
SATRUDAY 201219
WORK CAPACITY:
AMRAP in 20 minutes of:
40 Double-unders
20 Kettlebell Swings (24/16)
10 Burpee Box Jumps (24/20)
FRIDAY 201218
WORK CAPACITY:
For time:
10-9-8-7-6-5-4-3-2-1
Strict Press (95/65)
After each set:
10 Toes to Bar
15/12 Calorie Row
THURSDAY 201217
STRENGTH:
Snatch 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Hang Power Snatch (75/55)
Thrusters (75/55)
WEDNESADY 201216
WORK CAPACITY:
AMRAP in 20 minutes of:
24/18 Calorie Bike
10 Pull-ups
15 Burpees
TUESDAY 201215
WORK CAPACITY:
For Time:
150 Wall-balls (20/14)
100 Box Jumps (24/20)
50 Deadlifts (225/155)
*Partition how you like*
MONDAY 201214
STRENGTH:
Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
AMRAP in 7 min of:
3 Clean and Jerks (225/155)
21 Air Squats
42 Double-unders
SATURDAY 201212
WORK CAPACITY:
3 Rounds of:
AMRAP in 3 minutes:
15 Deadlifts (225/155)
30 Jumping Air Squats
Max Calorie Bike in time remaining
*Rest 3 minutes*
FRIDAY 201211
WORK CAPACITY:
5 Rounds for time of:
250 meter Row
10 Toes to Bar
250 meter Row
5 Bar Muscle Ups
THRUSDAY 201210
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 mintutes of:
15 Lateral Dumbbell Burpees
30 Double Unders
15 Push Jerks (50/35)
30 Double Unders
WEDNESDAY 201209
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Hang Power Clean (135/95)
20 Box Jumps (24/20)
20 Front Squats (135/95)
TUESDAY 201208
WORK CAPACITY:
For Time:
45 Kettlebell Swings (32/24)
400 meter Run
35 Kettlebell Swings (32/24)
800 meter Run
25 Kettlebell Swings (32/24)
1200 meter Run
15 Kettlebell Swings (32/24)
MONDAY 201207
STRENGTH:
Thruster 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
20 Single Arm Dumbbell Thrusters (50/35)
30 Sit-ups
SATURDAY 201205
CONDITIONING:
Row or Bike 25 calories
WORK CAPACITY:
For Time:
1500 meter Row
100 Double Unders
50 Burpees
1000 meter Row
75 Double Unders
35 Burpees
500 meter Row
50 Double Unders
15 Burpees
