WORK CAPACITY:
AMRAP in 24 minutes of:
12 Alternating Dumbbell Clean and Jerks (50/35)
12 Dumbbell Lunges (50/35)
12 Burpees over Dumbbell
24 Double-unders
SATURDAY 210109
WORK CAPACITY:
Complete as many reps in 21 minutes of:
400 / 200 / 100 meter Run
Max Strict Pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
FRIDAY 210108
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time:
10 Push Jerks (135/95)
10 Bar Facing Burpees
THURSDAY 210107
WORK CAPACITY:
Alternating minutes for 20 minutes:
Minute 1: Calorie Bike
Minute 2: Sit-ups
WEDNESDAY 210106
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
100 Double-unders
50 Air Squats
500 meter Row
50 Air Squats
100 Double-unders
TUESDAY 210105
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
