Tuesday, January 2, 2024
Strength
Deadlift
Conditioning
AMRAP 15 minutes of:
5 Toes to bar
10 Push-ups
15 Squats
Saturday, December 30, 2023
Wearing a 20-lb. vest, 6 rounds for time:
200m Run
20 pull-ups
40 Front-rack lunges (75#/55#)
Thursday, December 28, 2023
Skill
Handstand walk
Conditioning
AMRAP in 15 minutes of:
500m Row
10 Wall walks
1,000m Bike
Wednesday, December 27, 2023
For time:
1 Round of “DT”
1 Rope climb
1 Round of “DT”
2 Rope climbs
1 Round of “DT”
3 Rope climbs
1 Round of “DT”
4 Rope climbs
1 Round of “DT”
5 Rope climbs
Tuesday, December 26, 2023
Complete each round for time. Rest 2 minutes between rounds.
Round 1:
9 Back squats (250#/175#)
45 Sit ups
45 Double unders
Round 2:
7 Back squats (250#/175#)
35 Sit ups
35 Double unders
Round 3:
5 Back squats (250#/175#)
25 Sit ups
25 Double under
Sunday, December 24, 2023
2 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#)
Elf #2 – 320’ Sled drag (185#)
Elf #3 – Rest
-THEN-
2 Rounds for time:
Elf #1 – 10 Bench press (155#), 20 Burpees
Elf #2 – 320’ Bear hug sandbag carry (135#)
Elf #3 – Rest
