SATURDAY 12.29.18
Teams Of Two. One Athlete Works At A Time.
5 Rounds For Time:
400 Meter Run Together
40/36/32 Calorie Assault Bike *Reset Monitor
40 Thruster (95,65) RX+(105,75)
FRIDAY 12.28.18
Strength
Deadlift (Touch & Go)
5x5 Increasing Weight, First Set Starting At 60% Of 1RM.
3 Rounds For Time:
60 Double Unders
20 Pull Ups RX+(Chest To Bar)
20 Toes To Bar
20 Hand Release Push Ups
20 Alternating DB Power Snatch (45,30) RX+(50,35)
WEDNESDAY 12.27.18
Strength
4 Sets:
20 DB/KB Walking Lunge (50’s,35’s) (70’s,53’s)
Immediately Into,
20 Jump Lunges (Jumping As High As Possible)
AMRAP In 7 Minutes:
15 Hang Power Clean (135,95) RX+(155,105)
12/10 Calorie Assault Bike *Reset Monitor
-Rest 2 Minutes-
AMRAP In 7 Minutes:
20 Wall Ball (20,14) RX+(25,20)
10 Burpee
-Rest 2 Minutes-
AMRAP In 7 Minutes:
15 Hang Power Snatch (95,65) RX+(115,80)
12 Box Jump Over (24,20) RX+(30,24)
*Score Is Total Reps Between All Three AMRAP’s.
TUESDAY 12.26.18
Core
AMRAP In 15 Minutes:
30 Medball Russian Twists Each Side (20,14)
30 Anchored Leg Raises
30 Abmat Sit Ups
:30 Weighted Hollow Body Flutter Kicks (20,14)
For Time:
25-20-15-20-25
American KB Swing (53,35) RX+(70,53)
Calorie Row *Reset Monitor
*400 Meter Run Before Round Of 25, Then Again Before Round Of 15, Then Again Before Last Round Of 25.
MONDAY 12.24.18
“12 Days Of Christmas”
For Time:
100 Meter Run (Wall & Back)
2 Ring Muscle Up
3 Power Snatch
4 Power Clean & Jerk
5 Front Squats
6 Lateral Bar Hop Burpees
7/6 Calorie Assault Bike
8 Alternating Front Rack Reverse Lunges
9 Toes To Bar
10 Step Down Box Jumps (30,24)
110 Double Unders
1200/1000 Meter Row
Barbell: (115,80) RX+(135,95)
*Scale Down For Ring Muscle Ups Will Be 4 Pull Ups.
SATURDAY 12.22.18
Teams Of Two. One Athlete Works At A Time.
AMRAP In 35 Minutes (Ladder Style):
(Perform 10 Of Each, Then 20 Of Each, Then 30...Etc. Continue As Far As Possible.)
Calorie Assault Bike *Reset Monitor
Alternating DB Power Snatch (45,30) RX+(50,35)
Calorie Row *Reset Monitor
Hand Release Push Up
Toes To Bar
*Calorie Counts For Bike/Rower Are:
10/9/8
20/18/16
30/27/24
40/36/32
50/45/40
60/54/48
FRIDAY 12.21.18
Strength
2 Hang Squat Snatch + 2 Overhead Squats
5 Sets Increasing Weight
RX+
5 Rounds For Time:
5 Bar Muscle Ups
7 Thrusters (165,115)
9 Burpee Box Jump Overs (30,24)
RX
5 Rounds For Time:
7 Chest To Bar Pull Ups
7 Thrusters (135,95)
9 Burpee Box Jump Overs (30,24)
THURSDAY 12.20.18
Strength
EMOM x 10 Minutes
5 “Touch & Go” Power Cleans
Same Weight Across All Ten Minutes, As Heavy As Possible
-Rest Exactly 10 Minutes-
3 Rounds For Time:
600 Meter Run (2x300m)
40 Abmat Sit Ups
4 Rope Climbs RX+(5)
WEDNESDAY 12.19.18
Strength
Split Jerk (From Rack)
Establish 1RM
AMRAP In 15 Minutes:
12 Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)
16/13 Calorie Row *Reset Monitor
20 Front Rack Reverse Lunges (95,65) RX+(115,80)
24 Russian KB Swings (70,53)
TUESDAY 12.18.18
Strength
Tempo Front Squat
5x5 Increasing Weight
4 Second Negative, 4 Second Hold, As Fast As Possible Up
For Time:
10 Wall Balls (20,14) RX+(25,20)
10/8 Calorie Assault Bike
20 Wall Balls (20,14) RX+(25,20)
15/12 Calorie Assault Bike
30 Wall Balls (20,14) RX+(25,20)
20/16 Calorie Assault Bike
40 Wall Balls (20,14) RX+(25,20)
25/20 Calorie Assault Bike
50 Wall Balls (20,14) RX+(25,20)
30/24 Calorie Assault Bike
*Reset Monitor For Each New Round. Athlete Must Stay Seated On The Bike Until All Calories Are Completed (No Ghostriding).