AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
...
Add 10 Wall Balls Per Round
Pendlay Row
4 Sets of 10 Reps
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
24 Strict Pull Ups
On the 2:30 x 8
Run 400m
20 Air Squats
Directly into...
Mindline Tabata
1. Front Plank to Push-up Plank
2 - Side Plank
3. Arch Hold
4. Hollow Hold
"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
4 Rounds
500/400m Row
25 Wallballs
5 Power Cleans (135/95)
Deadlifs
5 Sets of 3 Reps
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Deadlifts (135/95)
After Each Set:
100 Meter Run
Back Squats
5 Sets of 8 Reps
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees
AMRAP 20:
8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row
AMRAP 15:
21/15 Calorie Bike
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
15 Push Ups
No workout, merry Christmas!
12 Days of Christmas
For Time [35 Minute Time Cap]:
250m Row
20 Air Squats
250m Row
19 Air Squats
250m Row
18 Air Squats
....
250m Row
1 Air Squat
Pausing Pendlay Row
5 Sets of 5 Reps
- 1 second pause at the top. -
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull Ups
AMRAP 10:
1 Burpee Box Jump (24"/20")
1 Push Jerk (95/65)
2 Burpee Box Jumps (24"/20")
2 Push Jerks (95/65)
3 Burpee Box Jumps (24"/20")
3 Push Jerks (95/65)
...
Add 1 Per Per Round
[10:00 - 18:00]
Build to Heavy Single Push Jerk
For Time:
30 Power Snatches (95/65)
2,000 Meter Row
100 Wall Balls (20/14)
Partition However You'd Like
For Time:
100 Synchro AbMat Sit Ups
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblett Squats (50/35) Partition However
100 Synchro AbMat Sit Ups
On A 20:00 Clock athletes will complete “DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
In remaining time. . .
Athletes will Build to A Heavy 3 Deadlift
Score = Time it takes to complete the workout + Load.
AMRAP 18:
4 Rounds:
30/24 Calorie Bike
21 Kettlebell Swings (53/35)
With Time Remaining:
Max 10m Shuttle Runs
10 Minute Window
Build To A Heavy Clean & Jerk
7 Rounds For Time:
7 Box Jump Overs (24"/20”)
7 Power Cleans (95/65)
7 Toes to Bar
7 Front Squats (95/65)
7 Pull-ups
7 Push Jerks (95/65)