Sunday 12-17-23
AMRAP 12:
5 devils presses 50/35
10 alternating double-DB front-rack lunges
20/15 calorie Echo bike
Saturday 12-16-23
3 rounds for time with a partner:
10 rope climbs (15 ft)
20 burpee box jump-overs (20/24 in)
30 overhead squats (75/115 lb)
Friday 12-15-23
For time:
1,600-meter run
800-meter med-ball carry 20/14
400-meter single-KB carry 53/35
200-meter double-KB carry 53/35
Thursday 12-14-23
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
Wednesday 12-13-23
AMRAP 8:
4 front squats 185/125
4/3 strict pull-ups
Tuesday 12-12-23
12 rounds for calories:
:30 row
– Rest :30.
Monday 12-11-23
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
Sunday 12-10-23
10 rounds for time:
10 hand-release push-ups
10 sit-ups
Friday 12-9-23
5 rounds for reps:
1:00 bike for calories
– Rest :30.
1:00 double-DB push presses 50/35
– Rest :30.
Friday 12-8-23
For time:
2 power cleans 155/105
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans