WORK CAPACITY:
For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (24/16)
40 Pull-ups
30 Handstand Push-ups
FRIDAY 221230
STRENGTH:
Overhead Squat 10-10-10-10-10
WORK CAPACITY:
5 Rounds for time of:
5 Dumbbell Hang Squat Snatch Right (50/35)
5 Dumbbell Hang Squat Snatch Left (50/35)
5 Dumbbell Thruster (50/35)
THURSDAY 221229
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Power Cleans (95/65)
Toes to Bar
200 Meter Run
WEDNESDAY 221228
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
12 Deadlifts (225/155)
21 Box Jumps (24/20)
TUESDAY 221227
WORK CAPACITY:
For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings (24/16)
60 Sit-ups
70 Burpees
MONDAY 221226
STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
50 Double-Unders
50 Air Squats
50 Double-Unders
50 Dumbbell Bench Press (50/35)
SATURDAY 221224
WORK CAPACITY:
"12 Days of Christmas"
1 Deadlift (115lbs/80lbs)
2 Clean & Jerks (115lbs/80lbs)
3 Front Squats (115lbs/80lbs)
4 Thrusters (115lbs/80lbs)
5 Burpees
6 Chest-to-Bar Pull-ups
7 Box Jumps (24in/20in)
8 Toes-to-Bar
9 Wall Balls (20lbs/14lbs)
10 Kettlebell Swings (24Kg/16Kg)
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
FRIDAY 221223
WORK CAPACITY:
10 Rounds for time of:
250 meter Row
*Rest 1 min between each round*
THURSDAY 221222
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
75 Double-Unders
50 Back Squats (45/35)
WEDNESDAY 221221
WORK CAPACITY:
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800 Meter Run
TUESDAY 221220
STRENGTH:
Push Jerk 5-5-5-5-5
WORK CAPACITY:
For Time:
15 Bar Facing Burpees
5 Push Jerks (225/155)
12 Bar Facing Burpees
4 Push Jerks (225/155)
9 Bar Facing Burpees
3 Push Jerks (225/155)
MONDAY 221219
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (275/185)
10 Box Jumps (24/20)
15 Wall-Balls (20/14)
SATURDAY 221217
WORK CAPACITY:
5 Rounds for time of:
18 Dumbbell Power Cleans (50/35)
15 Dumbbell Front Squats (50/35)
12 Dumbbell Push Jerks (50/35)
*Rest 2 minutes after each round*
FRIDAY 221216
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Hang Power Snatch (95/65)
THURSDAY 221215
WORK CAPACITY:
For Time:
15 Bar Muscle-ups
30 Handstand Push-ups
10 Bar Muscle-ups
20 Handstand Push-ups
5 Bar Muscle-ups
10 Handstand Push-ups
WEDNESDAY 221214
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
One max set of Front Squats
@ 75% of your bodyweight
TUESDAY 221213
WORK CAPACITY:
For Time:
2000 Meter Row
100 Burpees
20 Deadlifts (315/205)
MONDAY 221212
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
25 Double-unders
10 Push Press (115/80)
SATURDAY 221210
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
30 Deficit Strict Handstand Push-ups (3.5”/2.5”)
FRIDAY 221209
WORK CAPACITY:
6 Rounds of:
Max distance Row in 2 minutes
2 Minute Rest
