Dec 23 -29, 2019

Dec 23

12 Days of Christmas

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Clean (75#/55#)

5 Power Snatch (75#/55#)

6 KB Swings (53#/35#)

7 Pullups

8 Knees to Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 OH Walking Lunge (45#/25#)

Dec 24

Closed Christmas Eve

Dec 25

Closed Christmas Day

Dec 26

Fight Club

3 Rounds for Reps in 17 minutes

1:00 Thrusters (95/65 lb)

1:00 Power Cleans (95/65 lb)

1:00 Box Jump-Overs (24/20 in)

1:00 Pull-Ups

1:00 Assault Bike Cals

1:00 Rest

 

Dec 27

In teams of 2-3

AMRAP 25

10 Turkish Get Ups 50/35

60 Cal Row

120 Lateral Plate Hops 45/35

10 Turkish Get Ups 50/35

60 Toes 2 Bar

120 Double Unders

 

Dec 28

Single Leg Deadlifts

3×8 **AHAP across all sets

3 Rounds

5 Power Cleans (135#/95#)

10 Deadlifts (135#/95#)

10 Bar Over Burpees

R1

Dec 29

Every 90s for 4 Rounds

10 V-Ups

10 sec Hollow Hold

10 Hollow Rocks

10 sec Hollow Hold

For Time:

Buy In: 30/25 Cal Row

5,6,7,8…15

Wall Balls (20#/14#)

KB Swings (53#/35#)

 

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