Warm up 

Core: x3

20 candle sticks 

25 toe touches 

15 plank to push-ups 

40 Russian twist 14/20 

10rds for time 

1O Bench press reps (65% of 1RM) 

15 Cal row (tension 10) 

/

Warm up x2

1.run down and back x5

2. 100ft Lunge and twist  

3. 15 Banded rows with black band 

4. 10 kips 

5. 5 light DB Snatches each side

6. 50ft spider lunge 

7. 50ft straight leg bear crawl 

4rds for Time 

20 DB Snatches total 35/55

100ft lunge steps with dumbbell 35/55

20 T...

Warm up X1

1. Run down and back x 5

2. 100ft straight leg bear crawl 

3. 100ft lunge and twist 

4. 15 big arm circles forward and backward

5. 20 good mornings (35/45)

6. 10 push-ups to downward dog

Strength: push press  

5x5 start @ 60% and work up in weight 

16min EMOM 

Min 1 :...

Warm up X2

1. Running down and back x5

2. 100ft knee grabs 

3. 100ft high knees 

4. 12 scapular pull-ups 

5. 10 lateral banded steps each way (purple band) x2

6.12 DB press in kneeling position light weight each side x2/

  For Time (Chipper)22min Cap  

60 Pull ups (scaled: jum...

Warm up 

Strength: Squat complex 

6 sets 

2 front squats + 3 back squats (tempo on back squats  3-2-1)

Start at 60% of Front Squats  

9min AMRAP 

8 wall balls 14/20 

6 deadlifts 155/225 

4 Bar facing Burpees 

Warm up 

4rds for Time 

20 partner toe touches 

12 Burpees 

Rest then .......

10min AMRAP (partner) 

Cal Row 12

4 50ft sprints 

War
m up 

FOR TIME


12 days of Christmas
Day 1: Squat snatch 95/135
Day 2: muscle up
Day 3 HSPU's
Day 4: Toes to bar
Day 5: ground to overhead 95/135
Day 6: Burpee hop hops
Day 7:knees 2 elbows
Day 8: back squats 95/135
Day 9: clapping push-ups
Day 10: KB swings 40/70
Day 1...

warm up

Strength: 

A.weighted dips

5x5 Start with body weight then work up in weight

B.weighted bar rows

5x5 Starting with body weight if you can then work up in weight

For time:

20 lateral burpees

12 rope climbs

500 m Row

warm up

Skill:

Headstand/ Handstand

3rds for time

20 Box jumps 24/30

30 Deadlifts 105/155

40 Abmat Situps

50 Wall Balls14/20

Warm up

 Strength:

A.Bench press 

5x5 starting at 55% working up to a heavy set of 5

9min AMRAP 

8 CF push-ups 

6 pull-ups 

20 DU's