22
12
2022
devils press air bike
4 rounds for reps 1 min. double-unders 1 min. DB devils press (17.5/10kg) 1 min. air bike 1 min. plank hold 1 min. rest
20
12
2022
21-15-9 Back squats and Box jumps
21-15-9 Back squats (60/40 kg) Box jumps (60/50 cm)
19
12
2022
Run and Snatch
As far as you can go in 24 min 100m run 2 hang power snatches (60/40 kg) Every round add a 100m run and 2 HPS
18
12
2022
Run and KB Swings
For time: 800m run 60 Russian KB swings (24/16 kg) 600m run 30 KB swings 400m run 20 Overhead KB sit-ups
17
12
2022
5 AMRAPs
AMRAP 5 min Wall balls (9/6 kg) AMRAP 4 min Partner burpee over-unders AMRAP 3 min Wall climbs AMRAP 2 min Jumping pull-ups AMRAP 1 min Air squats
16
12
2022
Power snatch and DUS
On a 1 min clock x 10 Rounds: 4 Power snatch (70/45 kg) AMRAP double-unders for the remaining of 1 min Rest 1 min b/t rounds
14
12
2022
Row and Rope climbs
For time: 1K Row 5 Rope climbs -Rest 2 min- 750m Row 4 Rope climbs -Rest 2 min- 500m Row 3 Rope climbs -Rest 2 min- 250m Row 2 Rope climbs
13
12
2022
Medecine Ball
3 rounds: 25 MB sit-ups (9/6 kg) 25 MB thrusters What is remaining in 15 min, perform as far as possible MB bear hug carry
12
12
2022
Cindy Nancy & Eva
For time: 3 rounds of Cindy: 5 pull-ups 10 push-ups 15 air squats 2 rounds of Nancy: 400m run 15 Overhead squats (40/25 kg) 1 round of Eva: 800m run 30 KB swings (32/24 kg) 30 pull-ups
11
12
2022
Deadlifts Push-ups Box jumps
AMRAP 30 min 5 Deadlifts (125/85kg) 13 Push-ups 9 Box jumps (60/50cm) Perform one round of each
10
12
2022
burpee pull-ups
5 Rounds 4 burpee pull-ups 12 hang power cleans (40/25 kg) 4 burpee pull-ups 12 back squats
09
12
2022
Row Thruters DUs
Every 5 min x 6 rounds 250m Row 20 DB thrusters (17.5/10kg) 30 Double-unders
08
12
2022
Lunges TTB
AMRAP 12 min 6 front rack lunge (70/50kg) 12 toes-to-bars
07
12
2022
Bike and KBs
Buy in: 60/42 cal air bike Then, 4 rounds: 200m KB carry (24/16 kg) 12 KB shoulder to overhead (6 each side) Buy out: 60/42 cal air bike
06
12
2022
Squat snatch complex
5 sets 1 power snatch 1 hang squat snatch 1 squat snatch Find your heaviest 1 rep Squat snatch
05
12
2022
Box jump-overs HSPU sit-ups
AMRAP 20 min 4-6-8-10 and so on… Box jump-overs (60/50cm) Handstand push-ups KB sit-ups (24/16kg)
02
12
2022
Barbell hold overhead and push jerks
AMRAP 10 min 30 sec. barbell hold overhead 20 push jerk (40/30 kg) 20 ring rows 20 mountain climbers
01
12
2022
Deadlift hell
27-21-18 Double-unders (double reps) Parallette heel taps Deadlifts (100/70 kg) Rest 2 min 18-21-27 Double-unders (double reps) Parallette heel taps Deadlifts (100/70 kg)