Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Teams of 2
22min amrap
follow the leader
12 wallballs 20/14
9 KBSDHP 32/24
6 Cal Bike
*partner 1 must complete a full round before partner 2 can begin the next round.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
30 empty barbell thrusters
20 burpees over the bar
20/15 cal bike
40 empty barbell push press
20 burpees over the bar
20/15 cal bike
50 empty barbell front squats
20 burpees over the bar
20/15 cal bike
Starting at 0:00 and every 3:30 perform:
200m run
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
6 sets
3’ on 1:30’ off
A- 25 KB sdhp
20 plate OH lunges
Max calories rower with remaining time
B- 25 KBS
20 box jump over
Max calories rower with remaining time
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
3 rounds
20 Mountain Climbers
15 Hollow rocks
10 weighted prone int/ext rotation
5/5 ATG split squats
5 cal Bike sprint
15min amrap
20 /15 cal bike
15 Box jumps 24/20”
10 Deadlifts 225/145
Notes/stimulus
*** Try and keep your bike within a range. You can try and push the pace but it can be costly going into box jumps. Men between 60-67 rpm. Women between 55-62.
** Make sure you use your arms to drive up on the box jumps. That momentum will assist you coming off the bike.
*Set your self up correctly going into your deadlifts. Keep your back flat throughout the range of motion and finish strong. Every rep should be tap n go.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
3 Rounds
20 Heel Drives
10 Sonics
10 Scorpions
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Hang P. Snatch
3sets
1min Max Dubz or attempts
1min rest
5 sets
3min of amrap:1min of rest
12 Hang P. snatches 95/65
12 Bar Hopping Burpees
12 cal row
Notes/stimulus
***Try to perform the Hang P. Snatches in no more than 2 sets. You may be able to hold on for unbroken reps in the first couple of rounds but then it may get grippy.
** keep you Burpees consistent and steady. Same should go for your row. The faster your row the more taxing on your grip.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Every 5’ for 30’
A)
500/400m row
20 kb r.swing
20 push ups
B)
500/400m row
20 DB hang p.clean (2x DB)
20 push ups
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
4 rounds
5 Bottom of the burpee
5 top of the burpee
5 Kip swings
5 inch worms
Then
Barbell break Down
10 Clean High Pulls
10 Muscle Cleans
10 P. Cleans
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
3 Toes to Rings
2 Ring Muscle Ups
1 Ring Dips
*If you don’t have ring muscle ups yet, then perform the following
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
4 Toes to Rings
2 Kipping Ring Pull-ups
2 Toes to Rings
OR
Every 2:00 x 5 sets:
10 Ring Rows + 10 sec hold at chest on 10th rep immediately into…
20-30 sec dead hang (pull-up bar)
For time:
800m run
3 rounds
10 P. cleans 155/105
20 T2B
800m run
10’ EMOM
Min 1: 12 cal bike + 1 burpee
Min 2: 11 cal bike + 2 burpees
Min 3: 10 cal bike + 3 burpees
…….
Min 10: 3 cal bike + 10 burpees
Rest 3’
30 cal bike
20 DB snatch
10 t2b
20 cal bike
20 DB snatch
20 t2b
10 cal bike
20 DB snatch
30 t2b
Gym will be closed Sunday, 12/17 due to maintenance.
2 rounds
20 Calf raises
20 Toe Raises
10/10 bend and ext
10 knee rotations
5 squat to sissy squat
3:00 ON / 1:30 OFF x 3
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
•Max Wall Balls in the remaining time (20/14)
*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm
*If there is no space for walking lunges perform 16 reps as a modification.
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