3 Rounds For Time:
500m Bike
20 Slam Balls (30/20)
500m Bike
20 Reverse Burpees
For Time:
15-12-9:
Thrusters (95/65)
Strict Pull Ups (12-9-6)
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Strict Pull Ups
Deadlifts
5 Sets of 5 Reps
(Touch N'Go)
2-4-6-8-10:
Wall Walks
Deadlifts (185/135)
Double Unders (10x)
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
250 Meter Row
500 Meter Row
750m Meter Row
DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups
Workout Flow. . .
P1: 250 Meter Row P2: 10 AbMat Sit Ups
P2: 250 Meter Row P1: 10 AbMat Sit Ups
...
Build To A Heavy Set of 3
Overhead Squat
"Nancy"
5 Rounds For Time
400 Meter Run
15 Overhead Squats (95/65)
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
...
Add 10 Wall Balls Per Round
Pendlay Row
4 Sets of 10 Reps
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
24 Strict Pull Ups
On the 2:30 x 8
Run 400m
20 Air Squats
Directly into...
Mindline Tabata
1. Front Plank to Push-up Plank
2 - Side Plank
3. Arch Hold
4. Hollow Hold
"12/31"
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
4 Rounds
500/400m Row
25 Wallballs
5 Power Cleans (135/95)
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