Daily Workouts
FULL GEAR OPTION
For Time
100 Burpeees over erg
150 Wall balls
200/160 Calorie Row
Partition reps any way you'd like
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LIMITED GEAR OPTION
For Time
100 Burpeees
150 DB Squats
2000m Run
Partition reps any way you'd like
Ex: 10 rounds of 10 burpees, 15 Squats, 200m Run OR5 Rounds of 20 Burpees, 30 Squats, 400m Run
5 Rounds for time
800m Run
50 Walking Lunges
MERRY CHRISTMAS!
Active Recovery Day
15:00 Move + 15:00 Stretch
Merry Christmas! Take today as a rest day, or if you want to do a little something, here is an at-home option for 12 days of Christmas!
12 Days of Christmas
1 200m run (about :60)
2 DB rows on each arm
3 DB Thrusters
4 DB Power cleans
5 Burpees
6 V-ups
7 Jumping squats
8 DB Snatches
9 Push-ups
10 DB Lunges
11 Box jumps
12 Devil's press
*Goes like the song. So you do 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
FULL GEAR OPTION
"Nutts"
For Time
10 handstand push-ups
15 deadlifts (250/170)
25 box jumps (30/24 ")
50 pull-ups
100 wallballs
200 double-unders
400m Run with 45/25 lb. plate
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LIMITED GEAR OPTION
"Nutts" (Limited Gear Variation)
For Time
10 handstand push-ups or wall walks
15/15 Single Leg Deadlifts
25 box jumps or Tuck Jumps
50/50 DB Rows
100 DB Squats
200 double-unders
400m Run with dumbbell
FULL GEAR OPTION
1. 6 Rounds for time
12 Toes to bar
16 DB Hang clean & jerks (50/35)
24 ft. DB Overhead Lunge
2. Core Finisher
3 x 40 PVC Hollow Pull-overs
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LIMITED GEAR OPTION
1. 6 Rounds for time
12 V-ups
16 DB Hang clean & jerks (50/35)
24 ft. DB Overhead Lunge
2. Core Finisher
3 x 40 PVC Hollow Pull-overs
FULL GEAR OPTION
1. Strict Pulling Test
A. Max strict pull-ups OR
B. Max chin-over-bar hold OR
C. Max bar hang
-Pick the version you tested on 11/9 and beat it!
2. 15:00 Max Calorie Echo Bike
Every 3:00 (including 0:00), complete
5 Power Cleans (225/155) + 10 Burpees
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LIMITED GEAR OPTION
1. 12:00 Static Tabata Holds:
Squat Hold (at active bottom position)
Seated Pike Leg Hold
Plank Hold
Rotate through each static hold: squat hold for :20, :10 rest, then Seated pike for :20, :10 rest, then Plank for :20, :10 rest for a total of 8 rounds.
2. 2 Rounds for time:
30 Burpees
60 Step-ups
5 Rounds for time
25 Push-ups
400m Run
Full Gear Option
5 Rounds for time
10 Back Squats (225/155)
50/40 Calorie Row
(compare to 9/15)
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Limited Gear Option
"Death By Power Cleans + Thrusters"Complete 1 DB/KB Hang Clean + 1 Thruster the first minute, 2 of each the second minute, 3 the third... continuing to add one rep every minute as long as you're able to stay in. Be sure to share the love and keep the reps even on each side.
Full Gear And Limited Gear Option
3 Rounds for reps
1:00 V-ups/Tuck-ups
1:00 KB Lunges
1:00 Sit-ups
1:00 Double-unders
1:00 KB Swings
1:00 Rest
Full Gear Option
1. Power Clean + Push Jerk
5 x 2
2. 10:00 AMRAP
1-2-3-4-5... rep rounds of
Bar Muscle-ups
Clean & Jerks (155/105)
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Limited Gear Option
10:00 AMRAP
10 DB Hang Snatches/KB Swings
20 Plank Jacks
2:00 Rest
5 Sets:
:20 Hollow Rock/Hold
:20 Rest
:20 Arch Rock/Hold
:20 Rest
Full Gear Option
5 Rounds for time
30/24 Calorie Bike
15 Overhead squats (95/65)
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Limited Gear Option
"Nancy"
5 Rounds for time
400m Run
15 Overhead Squats*
*Use a DB/KB. If needed, perform a goblet squat instead of overhead. Another option is 25 PVC overhead squats each round
Full Gear Option
3 Rounds for time
500m Row
12 Deadlifts (225/155)
15 Bar-facing burpees
5:00 EMOM
Strtict Pull-ups
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Limited Gear Option
1. 5 Sets:
10/10 Single Leg Deadlifts
:30 Seated Pike Leg Lifts
2. 7:00 AMRAP
5 Burpees w/ extra push-up at the bottom
10 V-ups
"Gift of Fitness"
24:00 AMRAP
12 Push-ups
12 Burpees
12 Lunges
400m Run
Full Gear Option
4 Sets
In 3:00, complete 2 rounds of:
10 Thrusters (95/65)
10 Pull-ups (C2B)
Max Calorie Bike in Remaining Time
2:00 Rest between rounds
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Limited Gear Option
10-20-30-40-50 Reps for time
Double-unders
Sit-ups
PVC/broomstick Overhead Squats
5 Sets
10 Deadlifts
9 Hang power cleans
8 Lunges
Build in load each set
Rest as needed between sets
Core Finisher
3-5 Sets
5 Strict toes to bar
:20 Hollow Rock/hold
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7 Rounds not for time
5 Strict Handstand Push-ups
10/10 DB Single Leg Deadlifts
:20 Hollow Rock/Hold
30:00 Max Calorie Row
Every 3:00 (including (0:00),
complete 12 Burpee box jump-overs
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10:00 AMRAP
1-2-3-4-5... DB Rows
10 DB Squats
5 Sets:
8/8 Bulgarian Split Squats (add weight if possible)
8:00 AMRAP
1-2-3-4-5... Strict Pull-ups
10 Wall balls after each set
Back Squat
3 x 10 @ 65-70% 1RM
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5 Rounds for time
20 Push-ups
30 Sit-ups
400m Run
1. Power Snatch
5 x 3
2. 10:00 AMRAP
5 Power Snatches (115/80)
10 Toes to Bar
30 Double-unders
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12:00 AMRAP
10 DB Snatches
10 V-ups or Tuck-ups
30 Double-unders
4 Sets:
1:00 Bird Dog Plank (:30 per combination)
1:00 Rest
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
"Strict Cindy"
20:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15 Squats
FULL GEAR OPTION
1. 10 Rounds for time
10 KB Swings (70/53)
15 Sit-ups
20 Double-unders
(15:00 Cap)
2. Deadlift
5 x 3 (build)
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LIMITED GEAR OPTION
10 Rounds for time
10 DB Snatches
10 V-ups or Tuck-ups
Cash-out:
30 Turkish Get-ups (for quality, not time)
Use a DB, KB, or get creative with any object you choose!
FULL GEAR OPTION
5 Rounds
In 3:00, complete
15 Pull-ups (C2B)
20 Wall balls (30/20 lb)
Max Calorie row in remaining time
1:00 Rest between rounds
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LIMITED GEAR OPTION
8 Rounds for time
20 Jumping Lunges
200m Run
Core Finisher:
5:00 EMOM
:20 Hollow Rock/hold
FULL GEAR OPTION
1. Power Clean
7 x 3
Add weight as technique allows
2. 9-15-21 reps for time
Power Cleans (135/95)
Bar-facing Burpees
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LIMITED GEAR OPTION
10:00 AMRAP
20 DB Hang Clean & Jerks
40 Double-unders
Core Finisher
3 Sets:
1:00 Left Plank
1:00 Right Plank
1:00 Plank Jacks
1:00 Rest