2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

Front squat 7-5-3-7-5-3 @ 65-95-115-95-115-125

For time:

30-20-10:

Front squat @ 95

Russian swing @ 16kg

Run 400m after each round

jfc that last run was hard. Also that first set of front squat. Also the whole thing.

25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

5x every 4 minutes:
4/side single arm thruster @ 20 lbs

12 russian swing @ 16 kg

8/side bent over row @ 20 lbs

20 goblet squat @ 20 lbs

??, 1:38, 1:36, 1:32, 1:25

4x:

8-10 plank curl /side w/ 30 sec rest @ 20 lbs

10-12 contralateral glute bridge floor press w/ 30 sec rest @ 20 lbs

4x:

30 sec weighted hollow hold w/ 30 sec rest @ nearly full Nalgene

8-12 single arm db skull crusher  (slow) w/ 30 sec rest @ nearly full Nalgene

4x EMOM:

min 1: 25 sec / side single arm plank

min 2: 20 sec / side single leg glute bridge hold

min 3: 30 sec hollow rock

min 4: 20 sec squat jump

10x every 2 minutes w/ 16kg kb:

3/side single arm thrusters

6 russian swings

6 sumo deadlift high pulls

6 goblet squats

(Stayed just under 1 min per round)

1 snatch grip deadlift + 1 hang power snatch + 3 overhead squat @ 65-75-85-95-100-(105F)

100 Russian kb swing

+5 burpees every minute

start with burpees

5:30

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

12 min EMOM

min 1: 8/side L-seated DB press @ 25 lbs

min 2: 30 sec sumo deadlift high pull w/ 24kg kb 12-11-13-16

min 3: 30 sec lacrosse ball tricep mash 

5x:

21 situps

15 RKB @ 24kg

9 burpees

9:37

 Partner workout w/ Lisa!

25 min AMRAP:

30 burpees

1k row

30 kb swing @ 24kg

* split all work, and while one person is rowing, the other holds a plank

3200 yay team

10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

Back squat 4 @ 125-155-175-190-200(PR!)

4x:
12/leg goblet reverse lunge @ 16kg
25 Russian swing @ 24kg
30 abmat situps

For time:
100 cal bike (9:57)
+
5 rounds of:
20 squats
20 Russian kb @ 24kg
20 pushups
20 situps
(16:41)
+
100 cal bike (11:22)

38:00

9 min EMOM:
2 hang squat clean @ 105

3x10 RDL @ 65 w/ 60 sec rest

8 min AMRAP:
21 Russian kb @ 24kg
15 goblet squats @ 24kg
9 lateral burpee over kb

2+36

6x EMOM:
min 1: 3 front squats @ 85
min 2: 3 box jumps @ 20"

4 rounds of:
100m 1x24kg suitcase carry
25 Russian kb @ 24kg
25 goblet squats @ 24kg

17:59

Muscle up skill work

Nate:
20 min AMRAP:
2 (bar) muscle ups
4 handstand pushups
8 Russian kb swings @ 24kg

10+0 (technically a PR!)

5 push jerk @ 85-105-105
3 split jerk @ 105-115-120
1 push jerk + 1 split jerk @ 120-125-125-125-125

12 min AMRAP
3-6-9-12-15...
* handstand pushups
* wall balls @ 14 lbs, 9'
* American kb swing @ 16kg

4 rounds + 8 handstand pushups

6x every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps

Margarita:
30 minutes AMRAP:
20 back squats @ 65
20 kb swing @ 16kg
40 double unders
600m run
40 double unders
20 deadlift @ 125
20 cal bike

2 rounds + 80 reps