“Power Snatch or Squat Snatch 20 min to Establish a 1RM Snatch “Pet Peeve” 4 Rounds For Time: 400 Meter Run 8 Power Snatches 8 Dumbbell Box Step-ups Time Cap: 18 Minutes FX: Single DB 35/25; 75/55; 20″/18″ RX: 35s/25s; 95/65; 24″/20″ RX+: 50s/35s; 115/85; 24″/20″ |
“Bench Press” 18 Min to Establish a 1 RM Bench Press “Home Sweet Home” AMRAP 15: 15 Hand Release Push-ups 30 Sit-ups 60 Double Unders FX: 90 SU RX: As Written |
“Marco Polo” [TEAMS OF 3] AMRAP 30: 40/30 Cal Bike 60 DB Push Press 40/30 Cal Bike 60 Pull-ups FX: 35s/25s RX: 50s/35s RX+: 50s/35s; C2B; ECHO |
“Front Squats” 2:00 x 3 Sets 2 Front Squats * Same Weight Across * Aim For 86% 1RM “Outkast” For Time: 30-24-18-12-6 Cal Row (24-18-14-10-4 W’s Cals) 15-12-9-6-3 Hang Squat Cleans Time Cap: 18 Minutes FX: 95/65 RX: 135/95 RX+: 155/105 Squat Cleans |
“Dasher” For Time: 1,000 Meter Run 50 Sit-ups, 25 Push-ups 800 Meter Run 40 Sit-ups, 20 Push-ups 600 Meter Run 30 Sit-ups, 15 Push-ups 400 Meter Run 20 Sit-ups, 10 Push-ups 200 Meter Run 10 Sit-ups, 5 Push-ups Time Cap: 35 Minutes RX: As Written RX+: GHDs, 5 Wall Walks Run Sub: M: 60-48-36-24-12 Cal Bike W: 50-40-30-20-10 Cal Bike |
Snatch 2 Snatch * Same Weight Across * Aim For 86% 1RM “12 Days of Christmas” Barbell Edition 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Strict Press 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High-Pulls Time Cap: 25 Minutes FX: 75/55 RX: 95/65 |
“Bench Press” 2:00 x 3 Sets: 2 Bench Press * Same Weight Across * Aim For 86% 1RM “Shining Armor” 10 Rounds For Time: 9 DB Bench Press 30′ DB Front Rack Lunge Time Cap: 18 Minutes FX: 35s/25s over Medball RX: 50s/35s |
“The 12 Days of Christmas” 1 Burpee 2 Toes-to-Bar 3 Kettlebell Swings 53#/35# 4 Hang Cleans #95#/65# 5 Push Press 95#/65# 6 Front Squats 95#/65# 7 Push Ups 8 Sit Ups 9 Wall Balls 20#/14# 10 Box Jumps 11 Pull Ups 12 HSPU |
Front Squat 3 Sets: 3 Front Squats * Same Weight Across * Aim For 82% 1RM “Get Over Here” For Time: 45 Burpee Box Jumps 90 Wallballs * Partition However Time Cap: 18 Minutes FX: 20″/18″; 14/10 RX: 24″/20″; 20/14 RX+: 30″/24″; 20/14 |
Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats |