Friday 12-30-22

 Friday 12-30-22

AMRAP 24

Teams of 2

20 Kick-outs

20 Box Step-ups (24/20)

20 Push-ups 

20 Box Jump-overs (24/20)

*Every 4:00, Complete 4 Rope Climbs

Wednesday 12-28-22

 Wednesday 12-28-22

Conditioning:

4 Rounds

Minute 1: Max Toes to Bar

Minute 2: :45 Plank

Minute 3: :45 Wall Sit (just below parallel)

Minute 4: Max Strict Pull-ups 

Minute 5: Rest

Finisher:

20-15-10

Double Unders

Sit-ups

Tuesday 12-27-22

 Tuesday 12-27-22

On the 1:30 x 8

1 Complex =

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat 

Conditioning:

3 Rounds 

500 Meter Row

20 Overhead Squats (115/85)

Cap 12:00

Monday 12-26-22

Monday 12-26-22

Conditioning:

21-15-9

Cleans (135/95)

Burpees 

Cap 10:00

On the 2:00 x 6

Deadlifts

Friday 12-23-22

 Friday 12-23-22

“12 Days of CrossFit”

1 Power Clean

2 Push Press

3 Deadlifts 

4 Burpees 

5 Toes to Bar 

6 Box Jumps 

7 Handstand Push-Ups

8 Reverse Goblet Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 AbMat Sit-Ups

12 Thrusters 

Barbell (135/95)

Kettlebell (53/35)

Box (24/20)

Wednesday 12-21-22

 Wednesday 12-21-22

AMRAP 30

Teams of 2

40 Calorie Row 

40 Air Squats 

40 Push-ups 

80 Foot Dumbbell Walking Lunges (50s/35s)

80 Foot Handstand Walk

80 Foot Farmer’s Carry (50s/35s)

Tuesday 12-20-22

 Tuesday 12-20-22

Conditioning:

30-20-10

Alternating Dumbbell Snatches (50/35)

Dumbbell Box Step-ups (50/35)(24/20)

*Complete 10 Shuttle Runs after each round.

Cap 15:00

Finisher:

5-4-3-2-1

Burpees

Ring Rows

Monday 12-19-22

 Monday 12-19-22

4 Rounds

Minute 1: 20 Wallballs (20/14)

Minute 2: 3 Wall Walks

Minute 3: 40 Double Unders

Minute 4: 10 Handstand Push-ups 

Minute 5: Rest

Accessory Work:

3 Sets

:30 Hollow Hang

:30 Hollow Arch Hang

:30 Knee Tuck Hang

*Rest :30 between each movement

Saturday 12-17-22

 Saturday 12-17-22

Teams of 3

15 Complex

60 Calorie Row

12 Complex

45 Calorie Row

9 Complex

30 Calorie Row 

1 Complex = 

3 Deadlifts 

2 Hang Power Cleans 

1 Shoulder to Overhead 

(95/65)

*One teammate completes one complex at a time.

*While one teammate rows, the other two hold their barbells overhead.

Friday 12-16-22

 Friday 12-16-22

Conditioning:

EMOM x 6 (Alternating Movements)

2 Rope Climbs 

20 Pistols (10/leg)

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Dumbbell Snatches (10/arm) (50/35)

20 V-Ups

Rest 2:00

EMOM x 6 (Alternating Movements)

Max Supinated Strict Pull-ups

:30 Plank

Wednesday 12-14-22

Wednesday 12-14-22

Conditioning:

5 Rounds

Work 2:00/Rest 2:00

Round 1: 15 Calorie Row + Max Box Jumps(24/20)

Round 2: 15 Calorie Row + Max AbMat Sit-ups 

Round 3: 15 Calorie Row + Max Kettlebell Swings (53/35)

Round 4: 15 Calorie Row + Max Box Jump Overs (24/20)

Round 5: 15 Calorie Row + Max KB Russian Twists (53/35)

Accessory Work:

3 Sets

15 Banded Lat Pull Downs

15 Reverse Banded Squats

30 Side Plank Hip-Dips (15 each side)

Monday 12-12-22

 Monday 12-12-22

On the 2:00 x 6

Deadlifts

Conditioning:

Teams of 2

30 Rounds

3 Chest to Bar Pull-ups 

4 Push-ups

5 Toes to Bar 

Cap 18:00

*One person works at a time completing one full round, alternating back and forth.

*Every 3:00, both complete 6 burpees.

Wednesday 12-7-22

Wednesday 12-7-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 

Conditioning:

AMRAP 4 

6 Power Snatches (105/75)

30 Double Unders 

Rest 3:00

AMRAP 4

6 Thrusters (105/75)

30 Double Unders

Tuesday 12-6-22

Tuesday 12-6-22

Conditioning:

AMRAP 20

24 Calorie Row 

12 Burpees Over the Erg 

12 Push-ups 

12 Box Clear Overs (24/20)

Accessory Work:

3 Sets

20 Wall Mountain Climbers

10 Reverse Banded Squats

Monday 12-5-22

Monday 12-5-22

On the 2:00 x 5

Stamina Squats

Conditioning:

10 Rounds 

3 Wall Walks

5 Handstand Push-ups 

7 Toes to Bar 

Cap 12:00

Saturday 12-3-22

Saturday 12-3-22

“EARN THOSE TEARS”

Teams of 2

AMRAP 22

2 Power Snatches (96/65)

2 Overhead Squats (95/65)

2 Burpees

* Increase by 2 reps each round.

* You go, I go style

* After each round, each person will complete 4 Bar Muscle Ups/Progression, one person works while the other person rests.

Friday 12-2-22

 Friday 12-2-22

On the 1:30 x 9

Sets 1-3: 3 Position 1 Cleans

Sets 4-6: 3 Position 2 Cleans

Sets 7-9: 2 Cleans

Conditioning:

AMRAP 12

21/18 Calorie Row

15 Toes to Bar 

9 KB Goblet Squats (70/53)