FRIDAY 211224
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
THURSDAY 211223
WORK CAPACITY:
For Time:
50-40-30-20-10
Calorie Bike
Calorie Row
WEDNESDAY 211222
STRENGTH:
Build to a heavy complex of:
Snatch + Hang Snatch
WORK CAPACITY:
“Double Isabel”
For Time
60 Snatches (135/95)
TUESDAY 211221
STRENGTH:
Weighted Pull-up 1-1-1-1-1
Weighted Dip 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
1 Push Press (115/80)
1 Burpee Box Jump (24/20)
2 Push Press (115/80)
2 Burpee Box Jump (24/20)
3 Push Press (115/80)
3 Burpee Box Jump (24/20)
etc…
MONDAY 211220
STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
20 Front Squats (205/145)
60/40 Calorie Row
SATURDAY 211218
WORK CAPACITY:
2 Rounds For Time:
36 Calorie Bike
24 Deadlifts (245/165)
12 Ring Muscle-ups
FRIDAY 211217
WORK CAPACITY:
For Time:
3 Minute Handstand Hold
100 Air Squats
50 ft Handstand Walk
100 Air Squats
30 Handstand Push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
THURSDAY 211216
WORK CAPACITY:
AMRAP in 20 minutes of:
60 Double-Unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Double Dumbbell Overhead Lunge (50/35)
WEDNESDAY 211215
WORK CAPACITY:
For Time:
1000 meter Row
25 Box Jumps (30)
1000 meter Row
50 Box Jumps (24)
1000 meter Row
75 Box Jumps (20)
TUESDAY 211214
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
For Time:
30 Bench Press (185/125)
MONDAY 211213
WORK CAPACITY:
Every 3 Minutes for 7 rounds:
400 Meter Run
12 Toes to Bar
*score is your slowest round*
SATURDAY 211211
WORK CAPACITY:
With a continuous running clock complete 5 Thrusters every minute on the minute:
0:00-5:00 use (75/55)
5:00-10:00 use (95/65)
10:00-15:00 use (115/75)
Continue adding 20lbs for Men and 10lbs for Women every 5 minutes for as long as you are able.
FRIDAY 211210
WORK CAPACITY:
21-18-15-12-9-6-3 reps for time of:
Power Snatches (75/55)
*Before each set 12/9 Calorie Bike*
THURSDAY 211209
WORK CAPACITY:
AMRAP in 15 minutes of:
25 Toes to Bar
50 Calorie Row
75 Push-ups
50 Box Jumps (24/20)
25 Pull-ups
WEDNESDAY 211208
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
10 Push Press (115/80)
100 Double-unders
10 Handstand Push-ups
TUESDAY 211207
WORK CAPACITY:
AMRAP in 30 minutes of:
400 meter Run
500 meter Row
MONDAY 211206
WORK CAPACITY:
10 Rounds for time:
1 Hang Squat Clean
3 Front Squats (225/155)
*into*
1 Rep Max Hang Squat Clean
(20 minute cap)
SATURDAY 211204
WORK CAPACITY:
AMRAP in 15 minutes of:
3 Rope Climbs
12 Push Press (135/95)
50 Double-Unders
FRIDAY 211203
WORK CAPACITY:
For Time:
1500 meter Row
Rest 3 minutes
1000 meter Row
Rest 3 minutes
500 meter Row
