Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 Minutes
12 Sumo Deadlifts (235/155)
15 Bar Facing Burpees
200 Meter Run
Saturday January 1, 2021
12 Days of New Years
For Time:
1 Burpee Broad Jump
2 Renegade Rows
3 DB Front Squats
4 Ring Pull-ups
5 DB Push Press
6 Ring Toes to Bar
7 Push-ups
8 Med Ball Cleans
9 Sit-ups
10 Lunges
11 DB Thrusters
12 DB Snatches
Wednesday December 30, 2020
For time:
100 Double Unders
10 Deadlifts (185/135)
10 Chest to Bar Pull-ups
80 Double Unders
8 Deadlifts (185/135)
8 Chest to Bar Pull-ups
60 Double Unders
6 Deadlifts (185/135)
6 Chest to Bar pull-ups
40 Double Unders
4 Deadlifts (185/135)
4 Chest to Bar Pull-ups
20 Double Unders
2 Deadlifts (185/135)
2 Chest to Bar Pull-ups
Tuesday December 29, 2020
3 Rounds for Time
10 Power Cleans (115/75)
10 Box Jumps (30/24)
10 Push Jerks
10 Burpees over the Bar
Monday December 28, 2020
For Time:
50 Overhead Squats (75/55)
25 Strict Handstand Push-ups
1000 Meter RowTime Cap: 15 Minutes
Saturday December 26, 2020
Lucy Lou (AMRAP - Reps)5 Rounds for Reps with a Partner
1 Minute Kettlebell Swings (55/35)
1 Minute Pull-ups
1 Minute Front Squats (95/65)
1 Minute Calorie Row
1 Minute Burpees
1 Minute Rest
(Alternate all minutes besides the rest)
Thursday December 24, 2020
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Wednesday December 23, 2020
2 Rounds for Time:
30 Wall Balls (20/14)
30 Calorie Assault Bike
30 Box Jumps (24/20)