Metcon: “Take Off” Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (50/35) 100/70 Calorie Row SC: (35/25), (95/65) Fit: (25/15), (65/45)
Strength; Hang Power Clean Heavy Set of 2 Metcon: “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) SC: (115/80) Fit: (95/65)
Strength: Pause Front Squat Build to a Heavy Single 12-15 mins Metcon: “Nickel and Dime” AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Row Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Row SC: (95/65), (75/55) Fit: (26/18), (75/55), (65/45)
Metcon: “Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders SC: (65/45), 60 singles, (14/10) Fit: (55/35), 30 singles, (10 or air squats) Midline: 2 Rounds: 50 AbMat Sit-Ups 20 Hip Extensions SC: GM or Superman Fit: 1 Rd “ “
Metcon: “Water Wings” AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) SC: Pull-ups, (115/80) Fit: Ring Rows, Bupree step-ups/ burpee plate jumps, (95/65) Extra Work: Overhead Squat 2 Sets of 10
Strength: Thruster Heavy Single Metcon: “Raise the Bar” AMRAP 8: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar …. SC: (75/55), Knee to Chest Fit: (65/45), Knee up
Strength: Barbell Reverse Lunge 2 x 20 (Total Steps) Metcon: “Boom Box” AMRAP 15: 20/15 Calorie Assault Bike 20 Box Jumps (24/20) 10 Deadlifts (245/165) SC: Row, (165/115) Fit: Row, step-ups, (115/80)
“12 DAYS OF CHRISTMAS” 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25
Metcon: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders SC: 155/105, Fit: (115/80), Movement Substitutions Pull-ups Jumping Chest to Bar Pull-ups Banded Chest to Bar Pull-ups Ring Rows Jumping Pull-ups Banded Pull-ups Strength: Deadlift 4 Sets of 15: Unbroken Deadlifts (225/155) Rest as little as needed between
Metcon: “Tarable” AMRAP 13 12 Box Jumps 24/20 21 Burpees 36 KBS (53/35) SC: (35/26) Fit: Step ups, (26/18) Midline 2 Sets of 50 GHD Sit-Ups Rest as needed between sets (aim for unbroken). SC: 50 GHD sit-ups or 100 ABMSU Fit: 50 ABMSU
