08
01
2022
Air Force
20 Thrusters (40/25 kg.) 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats * Every minute performed 4 burpees
07
01
2022
Wall ball Carry Plank
50 Wall Balls (heavy) 200-m KB Carry (24/16 kg) 2-min. Side Plank Hold 200-m KB Carry 50 Wall Balls
05
01
2022
DUs Box jumps DB Step-ups
60 Double-unders 30 Box Jumps (60/50 cm.) 15 DB Step-ups (17.5/10 kg.) AMRAP 20 min.
04
01
2022
“Fast and Furious”
20 Burpees 400-m Run 20 Pull-ups 3 Rounds
01
01
2022
Partner “King Kong”
1 Deadlift (140/100 kg.) 2 Muscle-ups 3 Cleans (80/60 kg.) 4 Handstand Push-ups 8 Rounds * Muscle-ups and HSPUs performed in sync * Split weightlifting movements as needed
31
12
2021
Row Power Snatch
Every 5 min. perform: 500-m Row 10 Power Snatches (60/45 kg.) 5 Rounds
29
12
2021
3 Thrusters
3 Thrusters (70/50 kg.) AMRAP Double-unders for the remainder of 1 min. Rest 1 min. 10 Rounds
28
12
2021
Sit-ups Renegade Rows Devil’s Presses
20 Anchored Sit-ups 10 DB Renegade Rows (22.5/15 kg.) 5 DB Devil’s Presses AMRAP 15 min.
27
12
2021
Lumberjack 20
20 Deadlifts (125/85 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans...
26
12
2021
Back Squats KTE
21-15-9 Back Squats (40/25 kg.) Knees-to-elbows Then, in time remaining in 20 min., perform AMRAP: 10 Back Squats (35/20 kg.) 10 DB Single-arm Alt. Push Presses (17.5/10 kg.)
25
12
2021
Speed-skaters
20 Speed-skaters 15 Jumping Air Squats 10 Push-ups 5 V-ups AMRAP 12 min.
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