Strength
Push Jerk
2x5 @ 65-70%
2x3 @ 75-80%
3x1 @ 85+%
Metcon
4 MIN AMRAP x 3
Buy In 35/30 CAL BIKE
remaining time Thrusters 75/55
rest 2 mins
Buy In 25/20 CAL BIKE
remaining time Thrusters 105/75
rest 2 mins
Buy In 20/15 BIKE CAL
remaining time thrusters 135/95
10 Rounds
8 Burpees
8 Pull Ups
8 KBS 53/35
Alternate rounds 200 meter run/200 Meter Ski
Strength
Work to a 10 rep Back Squat
2 Min Transition
Take 80% of weight achieved and do 2 mins of max reps
AMRAP 10 MINS
21 Box Jumps 24/20
15 Power Cleans 95/65
9 T2B or K2E
Partner
Row for Calories
Switch
5 Elevated ring row off 20” box
10 Push Ups
15 Sit ups
Strength
Hang Snatch
2x3 @ 70%
2x2 @ 80%
3x1 @ 90+%
Metcon
”Nancy”
5 Rounds
400 Meter Run
15 OHS 95/65
FRONT SQUAT
3 @ 82%
1 @ 87%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%
1 REP MAX IF POSSIBLE
(25 MINS)
METCON
6 MINS
:40 ON :20 OFF
DOUBLE KB FRONT RACK STEP UPS 53/35 #45 PLATE
REST 2 MINS
6 MINS
:40 ON :20 OFF
DOUBLE KB (HELD BY SIDES) LUNGES
TEAMS OF 2-3 (6 MINS PER PERSON ON TEAM) TEAMS OF 2 12 MINS/TEAMS OF 3 18 MINS
ACCUMULATE TIMED HANG FROM THE RIG
EACH DROP FROM THE BAR
LONG HALF LAP FARMERS CARRY 35/25
20 KBS 62/44
50 DOUBLE UNDERS
(40 MIN CAP)
12 MIN AMRAP
18 CALORIE SKI ERG
9 SDHP 95/65
6 LATERAL BURPEE OVER BAR
REST 3 MINS
12 MIN AMRAP
18 CALORIE BIKE
9 POWER SNATCH 95/65
6 LATER BURPEE OVER BAR
AFTER PARTY
DOUBLE TABATA
DB BICEP CURLS
ONE DB TRICEP EXTENSIONS
10 Mins
work to a heavy Deadlift
Then
24 Min Partner AMRAP
3 Deadlifts @ 75% of weight above
6 C2B
18 Kick-ups with a twist
Switch: 300 Meter Run
Strenght
Clean and Jerk
2x2 @ 65%
2x2 @ 70%
2x2 @ 75%
Every Min on the Min for 8 Mins
1 @ 80%
Metcon
3 Rounds
Row Calories
Min 1: 20/16
Min 2: 17/14
Min 3: 14/12
Min 4: Rest
Front Squats
8x2 @ 80%
Metcon
”Jackie”
1000 Meter Row
50 Empty Bar Thrusters
30 Pull-ups
Strength
Strict Press
work to a heavy 1 rep
Then: Max reps @ 75-80% for 2 Mins
Metcon
15 Min AMRAP
5 Burpees
10 DB Snatch 50/35
200 Meter Run
Metcon
6 Rounds
50 Double Unders
30 Air Squats
20 Cal Ski/20 Cal Bike (Alternate each round)
15 T2B
23 Min Partner AMRAP
400 Meter Run Together
40 Push Ups
40 Goblet Step ups 20” 53/35
40 Ring Rows
40 KBS
Strength
EMOM x 12
Min 1: 12 Double DB Bench Press
Min 2: 12 DB Alternating Bicep Curls
MIn 3: 12 Double DB Skull Crushers
Strength
Work to a Heavy Power Clean
Metcon
4 MIn AMRAP
12 Box Jumps 24/20”
8 Curtis P’s 95/65
rest 2 mins
4 Min AMRAP
9 Box Jumps
6 Curtis P’s
rest 2 mins
4Min AMRAP
6 Box Jumps
4 Curtis P’s
rest 2 mins
4Min AMRAP
3 Box Jumps
2 Curtis P’s
Front Squat
6 Sets of 4 Increasing in weight each set
Metcon
Every 3 Mins x 6
1 Deadlift @ 135/105
2 Hang Cleans
4 Front Rack Lunges
8 T2B
Long 1/2 Lap Sprint (150 meters)
Bench Press
9 Mins to work to 80-85%
EMOM x 9
2 Reps @ 80-85%
Metcon
0-6 Mins
80 Wall Balls 20/14
6-12 Mins
40 Burpees over Ball
12-18 Mins
240 Double Unders
“Kabul 13”
2021 Meter Row
13 Rounds
8 Snatch 115/85
26 Sit-ups
Partner
20 Min AMRAP
30 Bike Calories
30 Ball Over Shoulder AHAP
30 Elevated Ring Rows 20”
30 Ski Calories
After Party
10-9-8-7-6-5-4-3-2-1
Plate Bicep Curls 35/25
Plate Tricep Curls
-non working partner holds plate over head
We are CLOSED! Enjoy the holiday!