Category

Unloaded
Unloaded E3M12M Run 200m or Row/Ski 250/200m or Bike 600/400m 15 Wallballs Max Lunges in remaining time (holding your Wallball) -then: 5 Rounds 10 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 10 Jumping Pullups; Spl: Pullups; S: C2B
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Unloaded 3 Rounds 1min Max 1-DB Snatch – L: 25/15; Spl: 35/25; S: 50/35 1min Plank 1min Max 1-DB Push Press 1min Bike *Switch arms as needed -then: E4M16M L: 30; Spl: 45; S: 60 Double Unders 30 1-DB Hang Clean and Jerk – L: 25/15; Spl: 35/25; S: 50/35 L/Spl; 100m; S: 200m 1-KB...
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Unloaded 8 Rounds L: 3; Spl/S: 5 T2B L: 6; Spl/S: 10 Pushups L: 9; Spl/S: 15 Air Squats 1 Round Row/Ski 500/400m or Bike 1100/900m or Run 400m 30 2-DB Devil Press – L: 25/15; Spl: 35/25; S: 50/35 8 Rounds L: 3; Spl/S: 5 T2B L: 6; Spl/S: 10 Pushups L: 9; Spl/S:...
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Unloaded 75 Burpee Pullups *OTM, perform 3 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35. Start with Thrusters. Cap = 30min.
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Unloaded In 10min: L: Run 1200m or Row/Ski 1500/1200m or Bike 3600/2400m Spl/S: Run 1 Mile or Row 2000/1600m or Bike 4400/3600m Max 1-KB Turkish Situps in remaining time – L: 35/24; Spl: 53/35; S: 70/53 -then: AMRAP 8 L: 15; Spl/S: 30 Double Unders 10 L: Hanging Leg Raises; Spl/S: T2B 10 2-DB Rear-Foot...
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Unloaded E3M12M 4 HS-on-Box Around-the-Worlds Bike as far as possible in remaining time -then: Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 40 1-DB Lunges – L: 35/25; Spl: 50/35; S: 70/50 Run 600m or Row/Ski 750/600m or Bike 1600/1300m 25 Box Jumps – L: 24/20; Spl/S: 30/24 Run 400m or Row/Ski 500/400m or Bike...
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Unloaded 4 Rounds 10 1-DB Lunges – 5l/5r – racked however 12 2-DB Deadlift – L: 35/25; Spl: 50/35; S: 70/50 14 Cal Ski/Bike/Row *Cap = 12min -then: 3 Rounds L: Run 600m or Row/Ski 750/600m or Bike 1600/1300m Spl/S: Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 30 1-DB Box Step Ups – L:...
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Unloaded E2M16M 8 1-Arm KB Taters 30sec 1-Arm KB-Locked-Out Floor Press Hollow Hold *Switch arms every set -then: 15, 12, 9, 12, 15 1-KB Goblet Squats – L: 35/24; Spl: 53/35; S: 70/53 L: Jumping Pullups or 1/2 Rep Pullups; Spl/S: Pullups Cal Row/Bike/Ski *Cap = 17min
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No Yoga Class Today! Unloaded In 35min, complete: In the format of *12 Days of Christmas* Run 200m or Row/Ski 250/200m or Bike 600/400m 2 2-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 3 2-DB Thrusters 4 2-DB Lunges 5 Burpees 6 Box Step Ups (Spl/S: Jumps) 7 Wallballs – L:...
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Unloaded AMRAP 12 30 1-DB Russian Twist – L: 25/15; Spl: 35/25; S: 50/35 20 2-DB Renegade Rows (Pushup, Row, Row = 1) 30/20 Cal Row/Bike/Ski -then: AMRAP 9 10 Hanging Leg Raise; Spl/S: T2B 10 2-DB Thrusters 10 Hanging Leg Raise; Spl/S: T2B 15 2-DB Thrusters 10/20, 10/25, 10/30 etc.
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