Saturday 12.21.19
“12 Bars of Christmas” Metcon: 2 Partner Teams For Time (30 Minute Time Cap)rx: 95/65 | rx+: 135/95 1 Deadlift2 Hang Power Cleans3 Front Squats4 Strict
Friday 12.20.19
“Thrice” Strength: 1RM Push Press Metcon: For Time (14 Minute Time Cap)70/55 Cal Row35 S2OH (rx: 115/85 | rx+: 135/95)35 Ring Dips (click here for full workout
Thursday 12.19.19
“2 Scoops” Strength: 1RM Back Squat Metcon: 5 Minute AMRAP1-1, 2-2, 3-3, etcBox Jumps (rx: 24″/20″ | rx+: 30″/24″)Front Squats (rx: 75/55 | rx+: 95/65) *First rep can
Wednesday 12.18.19
“Royal Rumble” Test: 2k Row Test Rest 10 minutes Metcon: For Time (14 Minute Time Cap)50 Alternating DB Snatch (rx: 40/25 | rx+: 50/35)5/4 Rope Climbs (rx+:
Tuesday 12.17.19
“Over The Hill” Metcon: For Time (20 Minute Time Cap)Buy-In: 50 DU (rx+: 100 DU) 40 Thrusters (rx: 75/55 | rx+: 95/65)40 Pullups40 OHS (rx: 75/55 | rx+: 95/65)40
Monday 12.16.19
“Hello Sunshine” Strength: 1RM Power Clean + Hang Power Clean + Jerk Metcon: 11 Minute AMRAP10 Deadlifts (rx: 95/65 | rx+: 135/95)10 Deadlifts (rx: 95/65 |
Saturday 12.14.19
“Hot Pocket” Metcon: 3 Person Teams For Time (30 Minute Time Cap)Buy-In: 50 Syncho Burpees 3 Rounds75 Hang Power Cleans (rx: 115/85 | rx+: 135/95)50 Box
Friday 12.13.19
“Hamster” Strength: Back squat2 reps @ 93%2 reps @ 93%1 rep @ 95%1 rep @ 95%1 rep @ 95%1 rep @ 97% Metcon: 11 Minute AMRAP5
Thursday 12.12.19
“Hennessey Twin Turbo” Strength: Strict Press 5×3 Build to a heavy set of 3 Metcon: For Time (15 Minute Time Cap)Minutes 0-53 Rounds100m Row Sprint (rx+:
Wednesday 12.11.19
“The Climb” Strength: 10 Minute EMOMMinute 1: 3-5 Ring Row Negatives (Use box to make harder)Minute 2: 8-10 Bent over barbell Rows Metcon: For Time (15
Tuesday 12.10.19
“See Saw” Strength: :30 sec on/:30 sec off x5 each (10:00 total)A1) Dual DB Alternating Forward LungesB1) Barbell RDL *Go as heavy as possible on
Monday 12.9.19
“Leeroy” Strength: 3 Hang Power Cleans+ 3 Squat Cleans+ 3 Push Jerksx6 Metcon: For Time (16 Minute Time Cap)15 Hang Power Cleans (rx: 115/85 | rx+: 135/95)10
Friday 12.6.19
“Crossroads” Strength: Bench Press 5×3 Build to a heavy set of 3 Metcon: 14 Minute AMRAP 50 DU 5 Cleans (rx: 185/125 | rx+: 225/155) 10 Bar
Thursday 12.5.19
“Something Just Happened” Strength: Deadlift 5×3 Build to a heavy set of 3 Metcon: For Time (15 Minute Time Cap) For Time (6 Minute Time Cap)
Wednesday 12.4.19
“Walk of Life” Skill: EMOM 10: 5 HSPU + :15 Hollow Hold (rx+: strict) Metcon: 3 Rounds For Time (15 Minute Time Cap) 21 Pullups (rx+: C2B)
Tuesday 12.3.19
“4 Round TKO” Strength: Every 90 seconds for 5 rounds 5 Strict Pullups/C2B or 10 Ring Rows 10 DB Floor Press 5 Ring Dips or Matador
Monday 12.2.19
“Thanksgiving Hangover” Strength: Back Squat 7×2 @ 90% Metcon: 12 Minute AMRAP 3 Front Squats (rx: 135/95 | rx+: 155/105) 6 Burpees OTB (Lateral) *First rep can be
