Daily Workouts

10:00 AMRAP

10 Wall Balls

10/8 Calorie Echo Bike

4 Rounds not for time

8/8 DB Split squats

10 DB Z-Press

5 Rounds for Time

300m Run

30 Double-unders

20 Sit-ups

10 D-ball cleans (100/70)

Deadlift

5 x 3

Strict HSPU

5 x 5

For Time

500m Ski

For Time

12-24-36

Calorie Airdyne

Thruster

Lateral Burpee

Bench Press

5 x 3

Snatch

Build to a heavy double

10:00 AMRAP

5 Strict pull-ups

10 Single arm DB lunges (50/35)

15 Box jumps (24"/20")

20 DB Snatch (50/35)

For Time

40 Power cleans (135/95)

40 Toes to bar + hang

40 Deadlifts (245/165)

40 Pull-ups (chest to bar)

60/40 Calorie Row + D-ball hold

40 Pull-ups (chest to bar)

40 Deadlifts (245/165)

40 Toes to bar + hang

40 Power cleans (135/95)20:00 Cap

For Time

100 Calorie Row

30-25-20-15-10 rep rounds of

Overhead squats

Pull-ups

100 Calorie Row

12:00 AMRAP

Buy-in: 75 KB swings (53/35)

Then, AMRAP in remaining time:

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

D-ball cleans

HSPU

Choose your own adventure in today's 12:00 AMRAP! If you want to bias strength, choose a heavier D-ball and challenging HSPU variation. If you prefer to make it more about conditioning, opt for a lighter D-ball and HSPU/Push-up variation that keeps you moving fast!

Back Squat

5 x 3

For Time

50-40-30-20-10 Wall balls

100-80-60-40-20 Double-unders

HAPPY NEW YEAR!

For Time

1000 Step-ups (20" box)

Wear a 45/35 lb. backpack*

*Bring your own backpack

OR

Partner "CHAD"

60:00 AMRAP

Max 20" box step-ups with 45/35 lb. barbell in back rack

While on partner does step-ups, the other runs 400m*

*Run may be subbed with a 500m row, ski, or 40 cal Airdyne

Front Squat

5 x 3

27-21-15-9 reps for time

Power cleans (95/65)

Box jumps

Push press (95/65)

Double-unders

9:00 AMRAP

1-2-3-4-5... Strict pull-ups

15/12 Cal Airdyne

2:00 REST

9:00 AMRAP

2-4-6-8-10... Push-ups

12/10 Cal Row

5 Rounds for time

400m Run

15 Thrusters (75/55)

10 Burpees

CLOSED FOR CHRISTMAS

"12 Days of Christmas"

12 drummer sledge slams

11 piping wall balls (to 11 ft)

10 leaping onto a high box

9 ladies doing pull ups (C2B)

8 maids a milking KB swings

7 swan lunges (45/25 lb overhead)

6 geese-a-layin around doin sit-ups

5 golden ring dips

4 crawling bears

3 French burpees

2 turtle toes to bar

1 forward roll

This workout goes like the song. It consists of 12 rounds in the following sequence:1 forward roll2 toes to bar + 1 forward roll3 burpees + 2 toes to bar + 1 forward roll4 10 ft. bear crawls + 3 burpees + 2 toes to bar + 1 forward roll...

Partner Workout

8 rounds

1:00- Row

1:00- 5 Push-ups or HSPU + rest

2:00 rest/transition

8 rounds

1:00- Bike

1:00- 10 Sit-ups/weighted sit-ups/GHD sit-ups + rest

2:00 rest/transition

8 rounds

200m Run

15 Air squats + restThis workout is performed on a 52-minute running clock. Athletes will work in pairs. Partner 1 will row for 1:00 while partner 2 does 5 push-ups and rests for the remainder of the minute. They will alternate for 8 rounds. The same format will be repeated for the bike and the run. Goal as a pair is max calories on the row and bike couplets and as many rounds as possible on the run/air squat couplet.

15:00 AMRAP

1-2-3-4-5 rep rounds of

Power cleans (115/80)

Front squats

Push jerks

Bar muscle-ups

Back Squat

Build to 5RM

Push Press

Build to 3RM

Weighted Pull-up

Build to 3RM

Compare to 10/24/2018

For Time

1000m Row

45 KB Swings (53/35)

30 Box jumps (24"/20")

15 D-ball cleans (100/70)

3 Rounds for time

400m Run

21 Wall balls

15 Burpees

9 Toes to bar

NAUGHTY (Rx’d division)

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

NICE (Scaled division)

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under)

4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps

20 Single Unders

50-40-30-20-10 reps for time

DB Box step-overs

Pull-ups (C2B)

Burpee box jumps

12:00 AMRAP

5 D-ball cleans

10 Wall balls

15 Sit-ups