Thursday, December 31, 2020
With a partner for time:
100 Overhead squats (115#/80#)
EMOM 7 synchronized burpees
Wednesday, December 30, 2020
For Time:
15 Hang clean & jerk (135#/95#)
30 Pull ups
15 Hang clean & jerk (135#/95#)
30 Pull ups
15 Hang clean & jerk (135#/95#)
Tuesday, December 29, 2020
For time:
30 Calorie assault bike
1 mile Run
1,000m Row
30 Calorie assault bike
Sunday, December 27, 2020
50-40-30-20-10 reps for time :
Double unders
Sit ups
EMOM 10 Wall ball(20#/14#)
Saturday, December 26, 2020
AMRAP in 20 minutes of:
8 Deadlift (225#/155#)
8 Strict HSPUs
Rest 1 minute between rounds
Thursday, December 24, 2020
AMRAP in 10 minutes of:
15 KB Taters (53#/35#)
Front squat plate hold (25#/15#)
15 Push press (53#/35#)
Overhead hold (45#/25#)
Wednesday, December 23, 2020
For time:
Row 500m
30 Bench press
Row 750m
20 Bench press
Row 1,000m
10 Bench press
Tuesday, December 22, 2020
For time:
“Dasher”
15 Hang power clean (155#/105#)
15 Burpees
“Dancer”
10 Hang power clean (155#/105#)
10 Burpees
“Prancer”
5 Hang power clean (155#/105#)
5 Burpees
“Vixen”
15 Front squats (155#/105#)
15 Box jumps (24″/20″)
“Comet”
10 Front squats (155#/105#)
10 Box jumps (24″/20″)
“Cupid”
5 Front squats (155#/105#)
5 Box jumps (24″/20″)
“Donner”
15 Shoulder to overhead (155#/105#)
15 Toes to bar
“Blitzen”
10 Shoulder to overhead (155#/105#)
10 Toes to bar
“Rudolph
5 Shoulder to overhead (155#/105#)
5 Toes to bar
