Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
Start First Working Set at 78% & Build To Heavy
Randy [HERO]
75 Power Snatches
Time Cap: 8 Minutes
FX: 45/35
RX: 75/55
“THE NICE LIST”
2 Rounds For Time:
21/15 Meter Bike
25 Power Cleans
21/15 Meter Bike
25 Push Jerks
Time Cap: 25 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
Back Squat
On the 3:00 x 3 Sets:
5 Back Squats
* Start First Working Set at 78% & Build To Heavy
“Boxing Day”
AMRAP 10:
5 Pull-ups
20 Overhead Squats
20 Box Jump Overs
FX: Front Squats; 75/55; 20/18
RX: C2B; 75/55; 24/20
RX+: BMU; 75/55; 24/20
“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
Time: 30 Minutes
18-20 Minutes
1 Deadlift
“Blue Plate Special”
For Time:
42(34)-30(24)-18(14) Cal Row *(W)
21-15-9 Deadlifts
Time Cap: 12 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155; < 10 Minutes
“WALKATHON”
6 Rounds For Time:
50 Double Unders
400 Meter Run
30 AbMat Sit-ups
20 DB Reverse Lunge
Time Cap: 30 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; 20 GHDs
18-20 Minutes to Establish:
1 Push Jerk
“Bandwagon”
15-12-9 Clean & Jerks
30-24-18 Box Jumps
Time Cap: 12 Minutes
FX: 95/65; 20/18
RX: 135/95; 24/20
RX+: 155/105; 30/24 < 10 Minute
“PLAYBACK”
AMRAP 5:
3 Rounds: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
1 Round: 14 DB Snatches 14 Pull-ups
Time Remaining: Max Calorie Bike
FX: 35/25 RX: 50/35 RX+: 70/50; 7 BMU; ECHO
“ANYHOW”
For Time:
150/120 Calorie Row
120 Wallballs
90 Burpees
* Partition However You’d Like
Time Cap: 30 Minutes
FX: 14/10
RX: 20/14
Deadlift
On the 3:00 x 3 Sets: 2 Deadlifts
* Start First Working Set at 82% & Build To Heavy
“Tap Dancing”
AMRAP 10:
9 Toes to Bar, 50 Double Unders
9 Deadlifts, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Deadlifts, 50 Doble Unders
21 Toes to Bar, 50 Double Unders
21 Deadlifts, 50 Doble Unders …
Add 6 Toes to Bar & Deadlifts Each Round
FX: 135/95; Leg Raises; 75 SU
RX: 155/105 RX+: 205/145