Dec 25 – 31

Saturday Dec 25 

With A Partner, split anyway you want or solo….

1 Thruster 155/105 (12 total)
2 Hang Clean (22 total)
3 DeadLift (30 total)
4 Burpee Over Bar (36 total)
5 Toes to Bar (40 total)
6 Pull Up (42 total)
7 HSPU (42 total)
8 KB Step Back Lunges (40 total)
9 KB Swings (36 total)
10 Wall Balls (30 total)
11 Cal Bike (20 total)
12 Muscle Ups (12 total)
Do 1 Thruster, then 2 cleans and 1 thruster, then 3 deadlifts, 2 cleans, 1 thruster and continue like that until 12 muscle ups on down.

Sunday Dec 26

6 Rounds
6 Box Jump Over
6 Hang Cleans 155/105
6 Toes To Bar
6 Front Squat
6 Burpees
6 Push Jerk
6 Pull Up
Scale the weight and or reps so that the 1st round is 3-4 minutes.

Monday Dec 27

1 Rep Max Back Squat
1 Rep Max Strict Press

Metcon:

3 4 Min Cycles
1st 2 Min
10 Front Squats 95/65 (Scale to 1/3 of your 1RM back squat)
and 1 Max set of Strict Pull Ups
2nd 2 Min
20 Cal

Tuesday Dec 28

With a partner, alternate rounds
40 Min AMRAP
10 Rounds
20 DB Hang Clean and Jerk 50/35
10 TTB/GHD
3 Min Break
10 Rounds
10 Box Jump
10 Burpees
3 Min Break
AMRAP
5 Muscle Ups
20 Second plank each side
Some groups won’t finish the Box Jump/burpees, some will get 5+ rounds of muscle ups
Score your total burpees + muscle ups

 

Wednesday Dec 29

With a Partner
2 Rounds (12 Min total)
Partner 1 works for 3 Min while partner 2 rests, then switch 
12 Deadlift 155/105
9 Hang Clean
6 Shoulder to OverHead
Max Cal
Then Partner 1 works for 3 Min while partner 2 rests, then switch 
2 Rounds (12 Min total)
20 Wall Balls
10 Burpees
Max Cal
Then Partner 1 works for 3 Min while partner 2 rests, then switch 
2 Rounds (12 Min total)
3 Wall Walks
5 Dball Cleans (or Barbell cleans with bar from earlier)
Max Cal
(Score total Cals over all 36 min)

Thursday Dec 30

1 Rep Max Deadlift
1 Rep Max Bench Press

Metcon:

5 Rounds
:90 on :90 off
50 Double Unders (Scale to 45 seconds)
Max Russian KB Swings 70/53

Friday Dec 31

31 Min AMRAP
20 Push Ups
20 Sit Ups
20 Cal 
20 Burpee
1 Rope Climb
1 Wall Walk

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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