Daily Workouts

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

9:00 AMRAP

15 Wall Balls

35 Double-unders

5 Sets OT6min.

2:00 of "Cindy"

2:00 Row

2:00 Rest"Cindy" is 5 Pull-ups, 10 Push-ups, 15 Squats

"DT"

5 Rounds for time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

12:00 AMRAP

20 Reverse Lunges

50 Double-unders

20/15 Calorie Echo Bike

40:00 EASY Jog, Bike, or Row

(Athlete Choice)

3 Sets:

10/10 Copenhagen Planks

1:00 Banded Hip Flexor March

Pause Back Squat

2-2-2-2-2

3 Rounds for time:

10 Thrusters (115/80)

25/20 Calorie Row

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

8:00 AMRAP

10 Alternating DB Snatches (50/35)

30 Double-unders

4 Sets OT90sec.

:15 Chin over Bar Hold

3 Kip Swings

5 Kipping Pull-ups (C2B optional, not butterfly)

3 Sets for reps:

1:00 KB Lunges

1:00 Burpee Pull-ups

1:00 KB Squats

1:00 Row

1:00 Rest

Clean & Jerk

Build to a heavy single

7:00 AMRAP

10/8 Calorie Echo Bike

4 Deadlifts (155/105)

3 Hang Power Cleans

2 Push Jerks

Pause Bench Press

2-2-2-2-2

For Time:

50-40-30-20-10 reps of:

Double-unders

Sit-ups

Complete 15 Push-ups after each round

3 Rounds For Time:

800m Run

15 Russian KB Swings

15 Toes to Bar

*Start and finish the workout with 3 Rope Climbs

Pause Front Squat

2-2-2-2-2

3 Rounds for time:

10 Front Squats (155/105)

25/20 Calorie Row

5 Sets OTmin.

5 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

5 Ring Dips +

10 Box Jump-overs

8:00 AMRAP

3/3 DB Snatches (50/35)

3/3 DB Hang Clean & Jerks

12 Lateral Burpees over Dumbbell

Back Squat

3-3-3-3-3

4:00 AMRAP

10 Push-ups

20 Wall Balls

6 Sets:

50 Double-unders

12 Deadlifts (160/110)

9 Hang Power Cleans

6 Push Jerks

3 Deadlifts

24:00 EMOM

A. 2 Rope Climbs

B. :45 Ski

C. :30 Med Ball Twists

D. :30 Single Cross-overs

Partner Workout

20 Sets:

In 1:30, complete:

6 Burpee Pull-ups

8 Thrusters (95/65)

Max Calorie Echo Bike in remaining time

1:30 Rest

Athletes will alternate 1:30 work intervals with 1:30 rest intervals. Each athlete completes 10 work sets. Score is total calories completed.

Muscle Clean

2-2-2-2-2

Power Clean

2-2-2-2-2

7:00 AMRAP

1-2-3-4-5...

Power Cleans (135/95)

Toes to Bar

Partner Workout

20:00 AMRAP

10 Push-ups

10 V-ups

10 DB Hang Clean & Jerks

10 DB Lunges

+

Max Cal Echo Bike

10 Sets for Quality:

3 Strict Pull-ups (C2B)

3 Deadlifts (Build)

5 Sets OT6min

20 Wall Balls

50 Double-unders

500m Row

"12 Days of Christmas"

100m Run

2 Strict Pull-ups or Muscle-ups

3 DB Push Press

4 DB Power Cleans

5 Burpees

6 Toes to Bar

7 Jumping Squats

8 DB Snatches

9 Push-ups

10 DB Lunges

11 Box Jumps

12 DB Squat Clean Thrusters

Performed like the song. 1, then 2-1, then 3-2-1, etc.

15:00 AMRAP

10 D-Ball Cleans (100/70)

100 ft. D-Ball Bearhug Carry

40/32 Calorie Row

4 Sets for Reps:

1:00 Wall Balls

1:00 Russian KB Swings

1:00 Echo Bike

1:00 Rest