Dienstag, 31.12.2019
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up
Ball Slam, 30/20 lbs
Montag, 30.12.2019
A. Back Squat (3 sec pause at bottom) 3-3-3-3-3
B. "White"
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/25 lbs
Run, 400 m
Sonntag, 29.12.2019
Deck of Cards
Samstag, 28.12.2019
A. Deadlift 5-5-5-5-5
B. 3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Freitag, 27.12.2019
"The Chief"
For 5 cycles:AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Donnerstag, 26.12.2019
"Hammer"
5 rounds, each round for time, of:
5 Power Cleans, 135/95 lbs
10 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
20 Pull-ups
Rest 1:30 between each round.
Mittwoch, 25.12.2019
A. Sled Pull And Push Combination 1-1-1-1-1
B. Karen vs. Annie
For time:
30 Wall Balls, 20/14 lbs
50 Double Unders
50 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
40 Double Unders
40 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
30 Double Unders
30 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
20 Double Unders
20 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
10 Double Unders
10 AbMat Sit-ups
Dienstag, 24.12.2019
"12 Days of Christmas"
For time:
1 Power Snatch, 95/65 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20/14 lbs
11 Kettlebell Swings, 55/35 lbs
12 Thrusters, 95/65 lbs
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc... until all the movements have been completed.
Montag, 23.12.2019
5 rounds, 1 min per station, of:
Double Under
Bent Over Barbell Row, 75/55 lbs
Handstand Push-up
Row Calories
Double Kettlebell Farmer Hold, 70/55 lbs
Sonntag, 22.12.2019
A. Strict Ring Dips 3x max rep
B. Dumbbell Supinating Bicep Curl 10-10-10
C. In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Ball Slams (9kg/6kg)
15 Push-up (hand release)s
20 Kettlebell Swings (24kg/16kg)
Samstag, 21.12.2019
Complete as many rounds as possible in 15 mins of:
Run, 200 m
16 Goblet Lunges, 20/15 kg
12 One Arm Alternating Dumbbell Snatches, 20/15 kg
9 Toes-to-bars
