Saturday
Teams of 2
2 Runs (200m or Row 250/200m or Bike 500/400m each)
4 Snatches – L: 75/55; S: 115/75; SS: 135/95
6 Thrusters
8 CTB (S: BMU/RMU)
10 Burpees
12 T2B
14 Pullups
16 AKBS – L: 53/35; S: 70/53
18 Wallballs – L: 20/14; S: 30/20
20 Power Cleans
22 Cal Bike/Row
240 Double Unders (L: 120 Double Unders)
*Cap = 35min. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this: 2, 4/2, 6/4/2, 8/6/4/2, etc,.. All the way down to 240 DU and back up to 2 of the last round.
Sunday
AMRAP 20
90 KB Deadlifts – L: 53/35; S: 70/53
80 2-DB Push Press – L: 20/10; S: 35/25
70 Double Unders
60 KB SDLHP
50 Box Pushups (S: Pushups)
40 Box Step Overs
30 Cal Bike/Row or Run 600m
200m Run or Row 250/200m or Bike 500/400m
10 Wall Walks
-rest 5min, then:
2 Rounds
1min Plank – place a plate on your back for additional resistance
1min Dragon Flags
1min Side Plank Twist – reach under then open toward the ceiling
1min Side Plank Twist – opposite side
1min Rest
*Similar to Thursday’s Ab blowout with a few variations!
Skillz Class
Clean & Jerk
Run Programming
3 Rounds
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 5min