Sunday 12-21-25
For time:
21-15-9:
KB swings 70/53
100-100-100:
Double-unders
Saturday 12-20-25
12 days of Christmas
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
- Perform the workout like the “12 Days …
Friday 12-19-25
3 rounds for time:
500/400m row
21 burpees
15 box jump-overs 30/24
Thursday 12-18-25
**No 6:30 pm class
21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.
Wednesday 12-17-25
Back squat
3-2-2-1-1-1
Tuesday 12-16-25
30 squat snatches 135/95
30 ring muscle-ups
Monday 12-15-25
3 rounds for time:
400-m run
30 double-DB push presses 35/25
Sunday 12-14-25
21-15-9-9 reps for time:
Hang squat cleans 95/65
Pull-ups
Saturday 12-13-25
AMRAP 21:
100-m farmers carry 50/35
20 double-DB front-rack box step-ups 20/20
200-m run
Friday 12-12-25
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots 20/14