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200101

5 ROUNDS FOR TIME: 25 WALLBALLS, 20/14 25 SIT-UPS 25 SLAMBALLS, 50/30

191231

HAPPY BIRTHDAY CHUCKIE! FOR TIME: 10 CLEANS, 135/95 3 STRICT MUSCLE UPS 80 FT. FARMER CARRY, 2/1.5 PD 8 CLEANS, 155/105 3 STRICT MUSCLE UPS 80 FT. FARMER CARRY, 2/1.5 PD 6 CLEANS, 185/135 3 STRICT MUSCLE UPS 80 FT. FARMER CARRY, 2/1.5 PD 4 CLEANS, 225/155 3 STRICT MUSCLE UPS 80 FT. FARMER CARRY, 2/1.5 PD 2 CLEANS, 250/175 3 STRICT MUSCLE UPS 80 FT. FARMER CARRY, 2/1.5 PD

191230

16 MINUTE ALTERNATING EMOM MINUTE 1- :60 SECONDS: POWER SNATCH, 115/80# MINUTE 2- :45 SECONDS: BAR FACING BURPEES/ :15 REST/ TRANSITION MINUTE 3- :30 SECONDS: ASSAULT BIKE OR ROW FOR CALORIES/ :30 REST MINUTE 4: REST

191228

3 ROUNDS 1 MINUTE EACH OF... SLAMBALLS, 50/30 BOX JUMPS, 24/20 KETTLEBELL SWINGS, 1.5/ 1 PD. RING DIPS REST

122619

21 15-9 Wallballs, 20/14 Calorie Row or Bike Dumbbell snatches, 50/35 Push ups

122419

50 CLEAN AND JERKS, 135/95 50 BURPE BOX JUMP OVERS, 24/20"

122319

12 DAYS OF CHRISTMAS 1 SQUAT SNATCH, 155/105 2 BOX JUMPS, 30/24 3 PUSH PRESS 4 TOES TO BAR 5 HANG POWER CLEANS 6 HAND RELEASE PUSH UPS 7 DEADLIFTS 8 GHD SITUPS 9 KETTLEBELL SWINGS, 2/1.5 10 WALKING LUNGES EACH SIDE 11 WALLBALLS, 20/14 12 BURPEES

191221

5 ROUNDS IN A 2 MINUTE WINDOW... 20 CALORIE ROW OR 15 CALORIE BIKE AMRAP OF BURPEES IN REMAINING TIME REST 1 MINUTE

191219

100 DOUBLE UNDERS 100 MEDBALL SQUATS CLEANS, 24/14 100 DOUBLE UNDERS

191218

EVERY 4 MINUTES FOR 16 MINUTES: 15 DEADLIFTS, 225/155 18 BOX JUMPS, 24/20" 21 TOES TO BAR

191217

FOR TIME: 4 DUMBBELL THRUSTERS, 50/35 10 BURPEES 4 DUMBBELL THRUSTERS, 50/35 9 BURPEES 4 DUMBBELL THRUSTERS, 50/35 8 BURPEES... ETC... 4 DUMBBELL THRUSTERS, 50/35 1 BURPEE

191216

24 MINUTE ALTERNATING EMOM 12 HSPU 6 BACKSQUATS, 185/ 135 AMRAP CALORIES ROW OR BIKE REST

191214

4 ROUNDS 30 SIT-UPS 100 FT. OH CARRY, 50/35 15 WALLBALLS, 20/14

191213

3 ROUNDS 8 POWER CLEANS 155/105 10 DEADLIFTS 12 GHDSU 2 ROUNDS 8 POWER CLEANS 185/135 10 DEADLIFTS 12 GHDSU 1 ROUND 8 POWER CLEANS, 225/155 10 DEADLIFTS 12 GHDSU

191212

13 MINUTE AMRAP 18 DUMBBELL DEADLIFTS, 50/35 12 FRONT RACK DUMBBELL LUNGE STEPS, 50/35 250M ROW

191211

5 ROUNDS 50' HANDSTAND WALK (5 WALL WALKS) 30 DOUBLE UNDERS 10 BURPEE BOX JUMPS, 24/20 1 MINUTE REST

191209

3 Rounds 30 Push-ups 40 Russian Kettlebell Swings, 2.0/1.5 50 Squats

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