December 31, 2019

5 ROUNDS FOR TIME:

25 WALLBALLS, 20/14
25 SIT-UPS
25 SLAMBALLS, 50/30 

December 31, 2019

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....

December 29, 2019

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

December 28, 2019

3 ROUNDS

1 MINUTE EACH OF...

SLAMBALLS, 50/30
BOX JUMPS, 24/20
KETTLEBELL SWINGS, 1.5/ 1 PD.
RING DIPS
REST 

December 27, 2019

5 ROUNDS

5 CLUSTERS, 165/ 115 LBS.

15 PULL-UPS

December 26, 2019

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

December 24, 2019

50 CLEAN AND JERKS, 135/95

50 BURPE BOX JUMP OVERS, 24/20"

December 22, 2019

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

December 21, 2019

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

REST 1 MINUTE  

December 19, 2019

EMOM FOR 10 MINUTES

10 PULL-UPS

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