January 4, 2016

“Filthy Fifty” For time: 50 box jumps, 24/20 50 jumping pull-ups 50 kettlebell swings, 35/26 50 walking lunges 50 knees-to-elbows 50 push press, 45/35 50 back extensions 50 wall balls, 20/14 50 burpees 50 double-unders

January 2, 2016

AMRAP in 20:00 w/a partner*:
10 toes-to-bar or hanging leg raises
15 hand-release push-ups
20 box jumps or step-ups, 24/20″ with mandatory step-down

+

AMRAP in 3:00 individually: Burpees, 2-hand touch to a target 6″ above standing reach

*only 1 partner may work at a time, switch as needed.

Rest as needed before beginning the burpees.

Try to beat your score from 2 weeks ago.

December 31, 2015

A. Front squat, 3-3-3-3-3; 2:00-3:00 rest
+
6 sets for max reps, 20/:10 of:
DB front squats, 30/20
Ball slams, 30/20
DB thrusters
Ball slams
Alt. DB lunges

December 29, 2015

A1. Close-grip bench press, 5 x 3; :90

A2. Strict pull-ups, 5 x AMRAP; :90

 

+

2 sets for max reps:

3:00 AMRAP row calories

3:00 AMRAP double-unders

3:00 AMRAP burpees

3:00 rest

December 28, 2015

A. Deadlift, 4-4-4-4, 20X1; 2:00-3:00 rest
+
Open workout 12.3
AMRAP in 18:00:
15 box jumps
12 push press,115/75
9 toes-to-bar

December 26, 2015

For time w/a partner*:
100 row calories
100 pull-ups or ring rows
100 walking lunge steps w/heavy DBs/KBs
100 burpees
+
AMRAP in 3:00 individually:
Wall balls

*only 1 partner may work at a time, switch as needed. Rest as needed before beginning the wall balls.

December 23, 2015

“12 Days of Christmas”

1(00)m run
2 wall walks
3 DB Hang Power Cleans, 50/30
4 pull-ups
5 box jumps, 24/20
6 hand-release push-ups
7 toes-to-bar
8 goblet squats 53/35
9 kettlebell swings 53/35
10 DB Lunges (5R/5L)
11 burpees
12 DB snatches (6R/6L)

*perform just like the song (1, 2 then 1, 3 then 2 then 1, etc). Merry Christmas :).