Saturday 12-21-24
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups
Friday 12-20-24
”Peek a Boo”
AMRAP 10:
4 squat cleans 185/125
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Thursday 12-19-24
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-walking lunges
3:00 rest
3:00 max-walking lunges
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.
Wednesday 12-18-24
”Fire”
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks 115/80
Tuesday 12-17-24
”Rock-n-Roll”
For time:
500-m row
30 toes-to-bars
30 overhead squats 115/80
500-m row
Monday 12-16-24
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section
Sunday 12-15-24
”Christine”
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)
Saturday 12-14-24
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
Friday 12-13-24
AMRAP 8:
5 hang power cleans 155/105
5 strict handstand push-ups
Thursday 12-12-24
5 rounds for time:
2 rope climbs
20 burpees
40 air squats