20 min AMRAP
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
20 min AMRAP
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
0:00 – 10:00 – 1200 Meter Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)*
*Percentages are guidelines. Goal is to work to a moderately heavy squat clean for final minutes.
Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups
Conditioning For Time
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups
12 Days of Christmas
1 Deadlift (275/225)
200m Run
30 Foot Bear Crawl
4 HR Push Ups
5 Burpees
6 Box Jump
7 HSPU
8 DB Push Press
9 Front Rack Squats (DB)
10 OH Lunges each leg (DB)
11 Man Makers
12 DB Thrusters
Rep Scheme is like the song: 1, 2 1, 3 2 1, 4 3 2 1, 5 4 3 2 1, etc
400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)
400 m Run
50 Push Ups
40 KB Swings (1.5/1)
30 Box Jumps 24/20
400 m Run
50 Goblet Squats (1.5/1)
40 Pull Ups
30 Burpees
400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
After each set, complete 15 GHD Sit-ups
Assault Bike or Row
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
Back Squat
3 sets of 10
increasing weight
Between each set perform max HSPU
Rest 2 minutes between sets
3 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
20 Calorie Bike
Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule
10 min EMOM
Odd: 5 Incline Bench Press*
Even: 5 1 Leg RDL w KB each leg
*Alternate between wide and close grip each set
For Time:
800 Meter Run
100 Double Unders
27 Deadlifts (185/125)
27 Sit Ups W Slam Ball
400 Meter Run
100 Double Unders
21 Deadlifts (185/125)
21 Sit Ups W Slam Ball
200 Meter Run
100 Double Unders
15 Deadlifts (185/125)
15 Sit Ups W Slam Ball
Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Increasing Weight)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
Conditioning
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Core Strengthening
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions
Aerobic Capacity
On the 4:00 x 5:
12 Calorie Assault Bike
6 Burpee Pull-ups
12 Calorie Assault Bike
12 min EMOM
Alternating on the minute
Even Minutes - 50 double unders (30 seconds work max)
Odd Minutes - 1 set of clean complex: Power Clean + Hang Squat Clean + Squat Clean
Work up to a heavy complex before starting the EMOM
Conditioning
3 Rounds For Time:
60 Air Squats
21 Calorie Assault Bike or Row
15 Hang Power Cleans (155/105)
Tempo Bench Press
7 Sets of 3
3 second Negative
Conditioning
For Time:
200 Meter Run
21 Deadlifts (185/135)
200 Meter Run
18 Strict CTB Pull Ups
200 Meter Run
15 Deadlifts (185/135)
200 Meter Run
12 Strict CTB Pull Ups
200 Meter Run
9 Deadlifts (185/135)
200 Meter Run
6 Strict CTB Pull Ups
Tempo Back Squat
10 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Conditioning
1 Rope Climb, 2 Clusters (185/135)
2 Rope Climbs, 4 Clusters (185/135)
3 Rope Climbs, 6 Clusters (185/135)
4 Rope Climbs, 8 Clusters (185/135)
5 Rope Climbs, 10 Clusters (185/135)
For Time:
21-18-15-12-9-6-3:
Kipping Handstand Push-ups
Box Jump Overs (24/20)
Run 100 m between rounds
Teams of 3
For Time (30 Minute Cap):
1 Mile Plate Run Together (35/25)
150 Calorie Assault Bike or Row
100 Hang Power Snatches (135/95)
80 Overhead Squats (135/95)
60 Squat Snatches (135/95)
For Time:
30 Chest to Bar Pull-Ups
800 Meter Run
30 Back Squats (135/95)
800 Meter Run
30 Back Squats (135/95)
800 Meter Run
30 Chest to Bar Pull-Ups
Deficit Deadlift
On the Minute x 10
increase every two rounds
3 Repetitions (Aim to beat last time)
Conditioning
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)