30
12
2019
Row and Climb
1-k 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
29
12
2019
Back-Rack
4 Back-Rack Lunges (80/55 kg.) 50-m Back-Rack Carry 30 Double-unders 5 rounds With any time remaining of 20 min., perform AMRAP Back-Rack Lunges. *Use 60/40 kg. for the remaining reps.
28
12
2019
Partner Workout AMRAP’s 5-4-3-2-1 min.
Partner Workout MB Cleans (9/5 kg.) AMRAP 5 min. Partner Burpee Over-unders AMRAP 4 min. Wall Climbs AMRAP 3 min. Jumping Pull-ups AMRAP 2 min. Air Squats AMRAP 1 min. *P1 Works while P2 rests (except for Burpee Over-und...
26
12
2019
27-21-18-15 KB Squats Press Carry
27-21-18-15 KB Goblet Squats (24/16 kg) KB Push Presses 200 m KB Front-Rack Carry
25
12
2019
21-15-9-15-21
21-15-9-15-21 Jumping Lunges Clapping Push-ups Kick Sits
24
12
2019
Tabata-Row-DBSnatch-ShuttleSprints
Tabata Row (Cal.) Alt. DB Power Snatches (22.5/17.5 kg.) Shuttle Sprints (20 m.)
23
12
2019
12 Days of Christmas
1 Power Clean and 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 Load: 70/50 kg.
21
12
2019
Hang Power Snatches DL&TGU
6 Hang Power Snatches (50/35 kg.) 12 Deadlifts 1-2-3… TGU (24/16 kg) AMRAP 18 min. *Each round, add one more TGU.
20
12
2019
200-100-50-25
200 Single-unders 100 Wall Balls (9/5 kg.) 50 OH Squats (35/25 kg.) 25 Alt. Pistols
18
12
2019
Squat Clean Elizabeth
21-15-9 Squat Cleans (60/40 kg.) Ring Dips
17
12
2019
Bike Sit-ups Jerks & Jumps
15/10-cal. Bike 15 MB AbMat GHD Sit-ups 15 Push Jerks (40/25 kg.) 15 Lateral Bar Jump Overs AMRAP 15 min.
16
12
2019
Unbroken Squats and C2B
2-4-6-8-10 … Unbroken DB Back Squats (30/20 kg.) 1-2-3-4-5-6 … Unbroken Chest-to-Bar Pull-ups
15
12
2019
Teams Gone Crazy 2019
Event 1 AMRAP in 18 min. Row 250m. Deadlift(100/60/40) 5 reps Event 2 100 DB Front Rack Walking Lunges (22.5/15kg.) While one person is working, the other person holds the bottom of a Squat. 120 Toes-to-Bars While...
14
12
2019
Strict HSPU Strict Pull-ups
5 Strict Handstand Push-ups 5 Strict Pull-ups 5 Burpees AMRAP 10 min. Then: Run 1 mile
13
12
2019
6-9-12 Deadlifts and Devils Presses
6-9-12 Deadlifts (125/80 kg.) Devils Presses (17.5/10 kg.)
12
12
2019
Row 1K over-unders Rope Climbs
1K Row Then, 10 Over-unders (60/50 cm.) 3 Rope Climbs 3 rounds