AMRAP 20:
10 Burpees
20 Box Jumps (24"/20")
30/24 Calorie Row
40 Double Unders
6 WEEK CHALLENGE HOME WORKOUT
4 Rounds
22 push ups
22 reverse lunges
400 m run
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
For Time
[15 Minute Cap]:
25 Power Snatches (95/65)
25 Overhead Squats (95/65)
25 Squat Snatches (95/65)
On the Minute:
5 Ab-Mat Sit Ups
6 WEEK CHALLENGE HOME WORKOUT
20 MINUTE AMRAP
5 Burpees
10 Jumping Jacks
15 air squats
AMRAP 4 x 5 Rounds:
500/400 Meter Row
20 Single Dumbbell Push Presses (50/35)
Max Burpee Pull Ups
5 Rounds For Reps:
1 Minute Max Single Dumbbell Alternating Power Snatches (50/35)
1 Minute Max Front Squats (95/65)
1 Minute Max Calorie Row/Bike
1 Minute Rest
Special Surprise WOD
New Year's Eve WOD "12/31"
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then,
365 meter Row
10-8-6-4-2
Bench Press
"Claudia"
5 Rounds
20 American Kettlebell Swings (53/35)
400m Run
5 Rounds For Time:
15/10 Calorie Row
10 Chest to Bar Pull-ups
Directly Into...
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
3-Position Power Snatch
Build to a Heavy Complex
AMRAP 12:
3 Power Snatches (115/85)
12 Wallballs (20/14)
On the Minute x 8:
100m Run
8 Push Ups
Rest 2 Minutes
On the Minute x 8:
25 Double Unders
10 Sit-ups
On the 3:00 x 8 Rounds:
5 Strict Pull-ups
10 Strict Press
20 Front Rack Step Back Lunges
Barbell: 75/55
Christmas Day WOD
Surprise!
X-Mas Eve WOD
No Peeking!
Front Squat
Build to a Heavy Set of 5
For Time:
100 Double Unders
50 Air Squats
500/400 Meter Row
50 Air Squats
100 Double Unders
AMRAP 20
200m Run
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes To Bar
Clean and Jerk
Build to Heavy Single
3 Rounds:
20 Lateral Barbell Burpee
10 Clean and Jerks (115/85)
On the 5:00 x 4 Rounds:
400m Run
1 Round of “DT”
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
Back Squat
Build To A Heavy Set of 6
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy ”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
4 Rounds
Minute 1: Max Calorie Bike
Minute 2: Ab-Mat Sit Ups
Minute 3: Max Dumbbell Alternating Snatches
Minute 4: Burpees
Minute 5: Rest
On The Minute x 10 Rounds
2 Split Jerks
For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 Deadlifts (185/125)
Partition However You’d Like