Deadlifs
5 Sets of 3 Reps
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Deadlifts (135/95)
After Each Set:
100 Meter Run
Back Squats
5 Sets of 8 Reps
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees
AMRAP 20:
8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row
AMRAP 15:
21/15 Calorie Bike
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
15 Push Ups
No workout, merry Christmas!
12 Days of Christmas
For Time [35 Minute Time Cap]:
250m Row
20 Air Squats
250m Row
19 Air Squats
250m Row
18 Air Squats
....
250m Row
1 Air Squat
Pausing Pendlay Row
5 Sets of 5 Reps
- 1 second pause at the top. -
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull Ups
AMRAP 10:
1 Burpee Box Jump (24"/20")
1 Push Jerk (95/65)
2 Burpee Box Jumps (24"/20")
2 Push Jerks (95/65)
3 Burpee Box Jumps (24"/20")
3 Push Jerks (95/65)
...
Add 1 Per Per Round
[10:00 - 18:00]
Build to Heavy Single Push Jerk
For Time:
30 Power Snatches (95/65)
2,000 Meter Row
100 Wall Balls (20/14)
Partition However You'd Like
For Time:
100 Synchro AbMat Sit Ups
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblett Squats (50/35) Partition However
100 Synchro AbMat Sit Ups
On A 20:00 Clock athletes will complete “DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
In remaining time. . .
Athletes will Build to A Heavy 3 Deadlift
Score = Time it takes to complete the workout + Load.
AMRAP 18:
4 Rounds:
30/24 Calorie Bike
21 Kettlebell Swings (53/35)
With Time Remaining:
Max 10m Shuttle Runs
10 Minute Window
Build To A Heavy Clean & Jerk
7 Rounds For Time:
7 Box Jump Overs (24"/20”)
7 Power Cleans (95/65)
7 Toes to Bar
7 Front Squats (95/65)
7 Pull-ups
7 Push Jerks (95/65)
5 Rounds For Time:
400m Run
50 Double Unders
15-12-9-6-3 Burpees
Every 2 Minutes x 5 Sets:
3 Hang Power Snatches
10 Rounds For Time:
200 Meter Row
10-1 Dumbbell Box Step Overs (50/35) (24"/20")
5 Rounds of. . .
AMRAP 5:
Buy In: 800m Run
In Time Remaining:
Round 1: Max Reps Sit Ups
Round 2: Max Reps V Ups
Round 3: Max Reps Hollow Body Rocks
Round 4: Max Reps Flutter Kicks
Round 5: Max Reps Russian Twists
Team of 3:
AMRAP 6: Clean & Jerks (115/85)
AMRAP 6: Bike Calories
AMRAP 6: Wall Balls (20/14)
AMRAP 6: Bike Calories
-----------------------------------------
AMRAP 6: Build to A Heavy Clean & Jerk
Bench Press
Build to A Heavy 1 Bench Press
For Time:
55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Push-Ups
Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner