Daily Workouts
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
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
8:00 AMRAP
15 Calorie row
15 Lateral burpees
2:00 Rest
8:00 AMRAP
15 Calorie Airdyne
30 Double-unders
2:00 Rest
8:00 AMRAP
800m Run
AMRAP in remaining time
10 Box Jumps (24"/20")
10 Push-ups
5 rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks
Pause Front Squat
5 x 2
- :03 pause in bottom
- One set every 2:00 for 5 sets
- Build load across 5 sets
15:00 Partner AMRAP
4 Rope climbs
20 DB Squats
40/30 Calorie Airdyne
For Time
25-20-15-10-5 rep rounds of
DB Snatch (50/35)
Lateral Burpees
3-4 Rounds not for time
5 Glute ham raises
:20 Hollow hold/rock
20 Single leg deadlifts (10/10)
:20 V-ups