24
12
2021
Crab Walk Bear Crawl
10 Weighted Lateral Step-ups (22.5/15 kg.) 40-m Crab Walk 10 Weighted Lateral Step-ups 40-m Bear Crawl 3 rounds
23
12
2021
12 Days of Christmas
12 Days of Christmas 1 Power Clean + Jerk 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-bars 5 Ring Dips 6 Box Jumps (60/50 cm.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg.) 10 Sit-ups 11 Burpees 12 Overhead Lunges Barbell...
21
12
2021
Farmers Carry and Run AFAP
50-m Farmers Carry (heavy) 100-m Run Each round add 50 m to Farmers Carry and 100 m to Run As far as possible in 23 min.
20
12
2021
100 DUs 75 Slams 50 OHS 25 HSPU
100 Double-unders 75 DB Balls (10/5 kg.) 50 Overhead Squats (50/35 kg.) 25 Handstand Push-ups
19
12
2021
I-go-you-go Run 400 m together
3 Squat Snatches (40/25 kg.) 6 Overhead Lunges Each person alternates and does 1 round each in an “I-go-you-go” fashion After every 8 total rounds, they both Run 400 m together AMRAP 25 min.
18
12
2021
Wall Balls Ring Dips DB Thrusters
21 Wall Balls (9/6 kg.) 15 Ring Dips 9 DB Thrusters (22.5/15 kg.) 3 rounds
17
12
2021
Row and Rope Climbs
1k Row 5 Rope Climbs Rest 2 min. 750-m Row 4 Rope Climbs Rest 2 min. 500-m Row 3 Rope Climbs Rest 2 min. 250-m Row 2 Rope Climbs
16
12
2021
Max set Bench Presses
Max set Bench Presses (60/40 kg.) Max set Weighted Hip Extensions (20/15 kg.) Rest 2 min. 5 Rounds
15
12
2021
Front Squats Over/unders Push Presses
10 Front Squats (40/25 kg.) 10 Over/unders 10 Push Presses AMRAP 12 min
14
12
2021
30 sec. on/30 sec. off Bike
30 sec. on/30 sec. off Air Bike 5 rounds 30 sec. on/30 sec. off Power Cleans (50/35 kg.) 5 rounds 30 sec. on/30 sec. off Air Bike 5 rounds 30 sec. on/30 sec. off Deadlifts 5 rounds
10
12
2021
Christine
500-m Row 12 BW Deadlifts 21 Box Jumps (50 cm.) 3 Rounds
09
12
2021
Med Ball Bear Hug Carry
30 MB Cleans (9/5 kg.) 30 MB Sit-ups 30 MB Push Press Throw-to-target 2 rounds In the time remaining in 15 min., perform as far as possible MB Bear Hug Carry
08
12
2021
Burpees over the Barbell Hang Power Snatches
8 Lateral Burpees over the Barbell 4 Hang Power Snatches (70/55 kg.) AMRAP 4 min. Rest 1 min. 8 Lateral Burpees over the Barbell 6 Hang Power Snatches (60/45 kg.) AMRAP 4 min. Rest 1 min. 8 Lateral Burpees over the Barbe...
07
12
2021
100 Back Squats
100 Back Squats (50/35 kg.) Every 90 sec. perform: 25 Double-unders
06
12
2021
Front-rack Walk
Part 1: Find your heaviest 25-m Front-rack Walk Part 2: 25-m Front-rack Walk at 70% 20 Chest-to-bar Pull-ups Rest 2 min. 3 rounds
05
12
2021
15-10-5 and Row
Partner Workout: P1 performs: 15-10-5 Ring Push-ups KB Russian Swings (24/16 kg) While P2 performs: AMRAP Cal. Row Switch Then: P1 performs: 15-10-5 SDHPs (75/55 lb.) Jumping Back Squats While P2 performs: AMRAP Cal. Row...
04
12
2021
Run Deadlift
Run 400 m Deadlift(100/70) 10 reps Every 4 min. 5 Rounds
03
12
2021
KB Snatch Carry
8 One-arm KB Snatches – Left 100-m One-arm Farmers Carry – Left 8 One-arm KB Snatches – Right 100-m One-arm Farmers Carry – Right AMRAP 15 min. * Load (24/16 kg)