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December 30, 2017

A) for time (w/ partner)

100 goblet squats (53/35)

100 deadlift (135/95)

100 cal. Bike

100 AbMat Sit-ups

400 Double Unders/800 SUs

Cap= 25 minutes

1 partner working at a time

December 29, 2017

A) Bench Press

10 @ barbell

7 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

2 @ 85%

B) AMRAP 10

5 Pull Ups

10 HRPUs

20 AbMat Sit Ups

30 Air Squats

December 28, 2017

A) Complex

In 15 minutes find a heavy set of:

1 Snatch Grip Deadlift + 1 Squat Snatch

B) AMRAP 6

Bike .4/.3

25 Wallballs (20/14)

25 Muscle Snatch (75/55)

2 minute break

C) AMRAP 6

Row 500m/400m

25 Box Jumps (20")

25 OHS (75/55)

December 26, 2017

A) Push Press

Find a 1RM

B) 5 rounds

2 minutes to complete the following:

1. 12 thrusters (75/55)

2. 10 ring rows

Rest with remaining time. 

December 26, 2017

A) back squats 

Build to a heavy set of 5

B) 8 rounds

1 squat clean (135/95)

2 strict pull ups

3 box jumps (30"/24")

4 push ups

5 burpees

6 KBS (53/35)

7 T2B 

8 unbroken double unders

December 23, 2017

A) Teams of 2

50 Hang Power Cleans (96/65)

30 Alternating Pistols

400m Run

50 WallBall shots (20/14)

30 Pull Ups

400m Run

50 MedBall Sit ups (20/14)

30 Handstand Push Ups

400m Run

50 Box Jumps (20")

30 T2B

400m Run

- 1 partner working at a time

- Divide reps as needed

- Must run together

December 22, 2017

A) Front squat

5-5-3-3-2-1

- Climb to a heavy single (not a 1RM).

B) 21-15-9

Push Press (95/65)

Ring Dips

Burpees

December 21, 2017

A) AMRAP 20

50 Box Step Ups (20")

50 Wallball Shots (24/14)

50 KBS (53/35)

50 Ring Rows

50 Reps On Bike

December 20, 2017

A) Bench Press (20 minutes)

5-5-3-3-2-1

- Increase load each set.

- Work up to a heavy single (NOT a 1RM).

- After each set complete 7 (ea. side) single arm KB rows (35/26)

B) EMOM 12

1. 30 double unders/60 single unders

2. 8 hang squat cleans (95/65)

3. 8 burpees

4. 30 second handstand hold (wall facing)

December 19, 2017

A) Deadlift (20 minutes)

5-5-3-3-2-1

- Increase load each set. Work your way up to a heavy single for your last set. Your heavy single should NOT be a 1RM.

B) AMRAP 10

10 cal bike / 10 cal row (alternate each round)

20 wallballs (20/14)

30 KBS (American 53/35)

30 second hollow rock hold

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