WORK CAPACITY:
50-40-30-20-10 reps for time of:
Calorie Row
Single Dumbbell Box Step Up (24/20) (50/35)
STRENGTH:
AMRAP in 8 minutes of:
50' Lunge Steps (bodyweight)
50' DB or KB Farmers Carry AHAP
WEDNESDAY 240103
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Wall Balls (20/14)
3 Bar Muscle Ups
STRENGTH:
EMOM for 10 minutes complete:
1 Split Jerk
then 5:00 to establish a Heavy Single
TUESDAY 240102
WORK CAPACITY:
For Time:
25 Toes to Bar
30 Hang Power Cleans (115/75)
35 Box Jump Overs (24/20)
2:00 Rest
35 Box Jump Overs (24/20)
30 Hang Power Cleans (115/75)
25 Toes to Bar
STRENGTH:
Every :90 for 9:00
3 Power Cleans
Drop and reset each rep
MONDAY 240101
WORK CAPACITY:
For Time:
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
SATURDAY 231230
WORK CAPACITY:
“Amanda:
9-7-5 reps for time of:
Muscle-ups
Squat Snatch (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 231229
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Hang Power Cleans (95/65)
10 Chest to Bar Pull Ups
10 Front Squats (95/65)
10 Chest to Bar Pull Ups
STRENGTH:
Front Squat 4-4-3-3-2-2-1-1
THURSDAY 231228
WORK CAPACITY:
5 Rounds for max reps of:
1:00 Alternating Dumbbel Snatch (50/35)
1:00 Wall Walks
1:00 Calorie Row
1:00 Rest
WEDNESDAY 231227
WORK CAPACITY:
For Time:
4 Rope Climbs
12 Shoulder to Overhead (135/95)
60 Double Unders
3/9/60, 2/6/60, 1/3/60
STRENGTH:
5 Rounds for max reps of:
Strict Press
:30 Max Reps 40-60% Bodyweight
:90 Rest
TUESDAY 231226
WORK CAPACITY:
AMRAP in 3 minutes of:
15 Box Jump Overs (24/20)
15 Kettlebell Swings (24/16)
Max Calorie Bike
1:00 Rest
AMRAP in 5 minutes of:
30 Box Jump Overs (24/20)
30 Kettlebell Swings (24/16)
Max Calorie Bike
1:00 Rest
AMRAP in 7 minutes of:
45 Box Jump Overs (24/20)
45 Kettlebell Swings (24/16)
Max Calorie Bike
STRENGTH:
4 Rounds for max reps of:
1:00 on 2:00 off
Bodyweight Back Rack Reverse Lunge
SATURDAY 231223
WORK CAPACITY:
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
FRIDAY 231222
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Right Arm Dumbbell Snatch (50/35)
15 Crossover Single Unders
10 Left Arm Dumbbell Snatch (50/35)
15 Crossover Single Unders
STRENGTH:
Every 2:00 for 16:00
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
THURSDAY 231221
WORK CAPACITY:
4 Rounds for time of:
30/25 Calorie Bike
60 Double Unders
30 Medball Box Step Ups (24/20)
30 Medball Sit Ups
STRENGTH:
4 Rounds for max reps of:
1:00 on 2:00 off
Max Rep Strict Pull Ups
WEDNESDAY 231220
WORK CAPACITY:
For Time:
150/120 Calorie Row (or Ski/Bike Erg)
*Every 2:00 until completion (including 0:00)
5 Strict HSPU
10 Box Jumps (24/20)
STRENGTH:
Push Press 3-3-3-3-3-3-3-3
TUESDAY 231219
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Deadlift (135/95)
3 Lateral Bar Burpees
5 Hang Power Cleans (135/95)
3 Lateral Bar Burpees
STRENGTH:
Every 3:00 for 12:00
10 Deficit Deadlifts
MONDAY 211318
WORK CAPACITY:
In a 30:00 window
For Time
600 Meter Run/Row
40 Toes to Rings
20 Front Squats (135/95)
400 Meter Run/Row
30 Toes to Rings
15 Front Squats (135/95)
200 Meter Run/Row
20 Toes to Rings
10 Front Squats (135/95)
Then in remaining time
Establish a 3RM Front Squat
SATURDAY 231216
WORK CAPACITY:
Buy in: 50/30 Calorie Bike
then
4 Rounds of:
75 Double Unders
15 Deadlifts (185/125)
then
Cash out: 50/30 Calorie Bike
STRENGTH:
Deadlift 5-5-5-5
FRIDAY 231215
WORK CAPACITY:
AMRAP in 15 minutes of:
50 Wall Ball (20/14)
50 Single Dumbbell Box Step Up (50/35) (24/20)
STRENGTH:
Back Squat 2-2-2-2-2
THURSDAY 231214
WORK CAPACITY:
Every 4:00 for 24:00
20/16 Calorie Bike
10 50' Kettlebell Farmers Carry (24/16)
Max Single Effort Tall Plank Hold
WEDNESDAY 231213
WORK CAPACITY:
3 Rounds for time of:
500/450 Meter Row
20 Hang Power Snatch (75/55)
1:00 Rest
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 231212
WORK CAPACITY:
For Time:
50 Crossover Single Unders
20 Burpees to Target 6"
50 Crossover Single Unders
30 Kettlebell Swings (24/16)
50 Crossover Single Unders
10 Ring Muscle Ups
50 Crossover Single Unders
20 Kettlebell Goblet Squats (24/16)
50 Crossover Single Unders
40 Push Ups
50 Crossover Single Unders
STRENGTH:
Bench Press 8-8-8-8-8
