In teams of two with one partner working at a time…
A: 10 min AMRAP
Partner 1:
Air Dyne (Cal)
Partner 2:
5 Axle Bar Hang Clean 135/95
10 Pull Ups
5 Axle Bar Front Squat 135/95
B: 10 min AMRAP
Partner 1:
Row (Cal)
Partner 2:
5 Burpee
20 Wall Ball 20/14
5 Burpee
C: 10 min AMRAP
Partner 1:
30 DUs
3 Clean and Jerk 135/95
3 Snatch 135/95
Partner 2:
Rest
Mobility: Quads/Adductors/Hamstrings
A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Reverse Lunge
8 DB/KB Step Up
B: 4-4-4-4-4
Back Squat @ 75-85%
*3 Broad jump after each round
C: For Time
Buy In: 400 m Run
3 Rounds
8 Deadlift 135/95
8 Back Squat 135/95
2 Rounds
16 KBS 70/53
16 Push Up
1 Round
24 OH Plate Lunge 45/25
Cash Out: 400 m Run
Mobility: Glutes/L and T Spine/Lats
A: 6 min EOMOM
Odd: 3 Hang Clean + 3 Front Squat + 3 S2OH 95/65
Even: 3 Burpee + 6 Pull Ups
B: 30 min EOMOM
1) Cal Air Dyne 40/20
2) 3 Hang Clean + 3 Front Squat + 3 S2OH 155/105
3) 10 Burpee
4) 4 T2B + 4 Pull Up + 4 C2B
5) 15 Box Jump Overs 24/20
Mobility: Hips/OH Pos
A: 5 min EMOM
3 Hang Power Snatch + 3 Behind the Neck Push Press
B: 5 min EMOM
1 Hang Power Snatch + 2 Snatch Balance + 3 OHS
C: 1-1-1-1-1
2 Hang Squat Snatch
D: 10 min AMRAP
28 DUs
14 AMSU
7 R-Arm DB/KB Snatch 55/35
7 L-Arm DB/KB Snatch 55/35
“Happy Birthday Juan, Naomi and Jesus”
In teams of two with one partner working at a time…
On the first day of Christmas…..
1 Rope Climb
2 Thruster 115/75
3 OHS 115/75
4 Front Squat 115/75
5 Power Snatch 115/75
6 T2B
7 Power Clean 115/75
8 Pull Up
9 Burpee
10 HSPU
11 Deadlift 205/125
1200 m Row *600 each
* Each partner will complete one task at a time: Partner 1 must finish all of the reps of a particular movement before partner 2 starts same movement. Workout starts with 1 Rope Climb, then 2 Thrusters and 1 Rope Climb, then 3 OHS and 2 Thrusters and 1 Rope Climb… And so on adding a rep and movement every round.
Mobility: IT Bands/Glutes/Front Rack
A: 3 Rounds Tabata
1) HS Hold
2) Russian KBS
3) Push Up
4) Russian KBS
5) Air Squat
6) Russian KBS
7) Reverse Lunge
8) Russian KBS
* Second round switch out KBS with med ball thruster 20/10, third round switch out with slam ball clean 50/30.
B: “Karen”
150 Wall Balls For Time 20/14
C: “Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips
Mobility: Adductors/Chest/Lats
A: 30 min EOMOM
1) 40 DUs
2) 3 Power Snatch + 5 OHS 115/85
3) 6 Pull Up + 6 C2B
4) 12 KBDLHP 70/53
5) 12 Box Jump 24/20
*Perform 2 burpees before starting each movement and 2 burpees after completing movement.
