2018 Meter Row for time
5 Minute AMRAP of:
20 Double Unders
18 Wall Balls
Rest 5 Minutes Then
5 Minute AMRAP of:
20 Box Jumps 24/20
18 Push Ups
Rest 5 minutes Then
5 Minute AMRAP:
20 Walking Lunges
18 Toes To Bar
4 second descent and 2 second pause at bottom
3 Rounds for time of:
400 Meter Run
15 Hang Power Clean 95/65
10 Front Squats
5 Strict Pull Ups
Power Clean + Push Jerk
Build to moderate
12 Minute AMRAP of:
6 Handstand Push Ups
9 Deadlift
30 Double Unders
Power Clean OK
Build to max
12 Minute AMRAP of:
6 Handstand Push Ups
9 Deadlift 185/135
30 Double Unders
10 -1 C2B Pull Ups
1-10 Burpee Box Jump Overs 24/20
10 C2B Pull Ups, 1 Burpee Box Jump Over, 9 C2B Pull Ups, 2 Burpee Box Jump Overs, 8 C2B Pull Ups, 3 Burpee Box Jump Overs……
10 Rounds of:
100 Meter Row all out
Rest as needed
EMOM 9 Minutes:
Minute 1: 12 Calorie Row
Minute 2: 40 Double Unders
Minute 3: 12 Burpees
Death By Thruster 95/65.
1 Thruster in the first minute, 2 Thrusters in the second minute, 3 Thrusters in the third minute….. continue on until you fail to complete the required number of Thrusters in the appropriate minute.
Tabata Sit Ups
8 Rounds of 20 seconds of work and 10 seconds of rest.
With a partner complete the following with a 24:00 Clock:
0:00 to 4:00
AMRAP Clean and Jerks @ 65% (one partner working at a time)
4:00 to 24:00
Partner A does a 500 Meter Row or 400 Meter Run or 40 Calorie Bike or 40 Calorie Ski
Partner B does an AMRAP of Cindy
When partner A finishes switch and pick up the AMRAP of Cindy where Partner B left off.
Team score is total Clean and Jerks plus completed rounds of Cindy
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
8 Rounds (each for time) of:
300 Meter Row
7 Burpees Over the Erg
Rest 2 Minutes
Complete the following to the tune of “12 Days of Christmas”
1 – Ground To Overhead (115/75)
2 – Muscle Ups or Ring Dips
3 – Bar Hop Burpees
4 – Shoulder To Overhead (115/75)
5 – Toes 2 Bar
6 – Pull Ups
7 – Box Jumps (24/20)
8 – Front Rack Rev Lunge (115/75)
9 – Sit Ups
10 – Wall Balls (20/14)
11 – Kettlebell Swings (53/35)
12 – Front Squats (115/75)
Build to todays 1RM
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)