WORK CAPACITY:
4 Rounds for time of:
20 Pull-ups
15 Bar Facing Burpees
10 Deadlifts (225/155)
MONDAY 210104
WORK CAPACITY:
Alternating minutes for 20 minutes:
Minute 1: 4 Power Snatches
Minute 2: 6 Overhead Squats
SATURDAY 210102
CONDITIONING:
For Time:
1000 meter Row
80 Sit-ups
60 Step Back Lunges (50/35)
40 Dumbbell Bench Press (50/35)
60 Step Back Lunges (50/35)
80 Sit-ups
1000 meter Row
FRIDAY 210101
CONDITIONING:
AMRAP in 15 minutes of:
75 Double-unders
50 Air Squats
25 Kettlebell Swings (24/16)
THURSDAY 201231
CONDITIONING:
For Time:
50 Calorie Row
20 Push Jerks (165/115)
40 Calorie Row
15 Push Jerks (165/115)
30 Calorie Row
10 Push Jerks (165/115)
20 Calorie Row
5 Push Jerks (165/115)
WEDNESDAY 201230
CONDITIONING:
5 Rounds For Time:
21 Burpee Box Jumps (24/20)
15/12 Calorie Bike
9 Devils Press (50/35)
TUESDAY 201229
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*
