With a Partner Complete:
150 Hand Release Push-ups
50 Synchro Wall balls (20/14)
800 Meter Run Tighter
50 Synchro Burpees
50 Synchro Toes to bar
150 Air Squats
R1: AMRAP in 12 Minutes
7 Hang Squat Cleans (115/75)
9 Bar Facing Burpees
200 Meter Run
R2: AMRAP in 12 Minutes
7 Hang Squat Cleans (95/65)
9 Bar Facing Burpees
200 Meter Run
R3: AMRAP in 12 Minutes
7 Hang Squat Cleans (65/45)
9 Bar Facing Burpees
200 Meter Run
R1: 2 Rounds for Time:
100 Double Unders
25 Overhead Squats (135/95)
25 Pull-ups
800 Meter Run
R2: 2 Rounds for Time:
50 Double Unders
25 Overhead Squats (115/75)
25 Pull-ups with Band
800 Meter Run
R3; 2 Rounds for Time:
200 Single Unders
25 Overhead Squats (65/45)
25 Ring Rows
400 Meter Run
Open Gym today from 9am-11am. Feel free to do your own thing but if you’re uncertain here’s a good one to sweat to.
For Time
60/40 Calorie Assault Bike
50 Sit-ups
40 Dumbbell Alternating Snatches (50/35)
30 Handstand Push-ups
200 Meter Dumbbell Farmers Carry
R1: For Time
21-15-12-9
Double Kettlebell Thrusters (55/35)
Kettlebell Swings
Box Jumps(24/20)
R2: For Time
21-15-12-9
Double Kettlebell Thrusters (40/25)
Kettlebell Swings
Box Jumps (20/14)
R3: For Time
21-15-12-9
Double Kettlebell Thrusters (35/15)
Kettlebell Swings
Box Step-ups (20)
“Revels Twelve Days of Christmas”
1 Muscle-up/Wall Climb/Rope Climb
2 Burpees
3 Sumo Deadlift High Pulls (95/65)
4 Thrusters (95/65)
5 Pull-ups
6 Box Jumps
7 Knees to Elbows
8 Hang Power Clean (95/65)
9 Wall Balls
10 Push Press (95/65)
11 Kettlebell Swings (55/35)
12 Power Snatch (95/65)
R1: 3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
R2: 3 Rounds:
12 Power Cleans (115/75)
12 Pull-ups
12 Push Jerks (115/75)
12 Hanging Knee Raises
R3: 3 Rounds:
12 Power Cleans (65/45)
12 Ring Rows
12 Push Jerks
12 Sit-ups
R1: 3 Rounds for Time
21 Wall Balls (20/14)
14 Handstand Push-ups
7 Deadlifts (315/205)
R2: 3 Rounds for Time
21 Wall Balls (14/10)
14 Handstand Push-ups on box
7 Deadlifts (225/155)
R3: 3 Rounds for Time
21 Wall Balls (10)
14 Strict Shoulder Press
7 Deadlifts (135/95)