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15
Dec

Saturday

By: Richie Leave a Comment

“Mountain Man”
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

14
Dec

Friday

By: Richie Leave a Comment

“Team Barbara”
Teams of 2:
20 Minute AMRAP:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

13
Dec

Thursday

By: Richie Leave a Comment

“Frogger”
6 Rounds:
20/14 Calorie Row
20 10 Meter Shuttle Sprints

12
Dec

Wednesday

By: Richie Leave a Comment

“Rugrats”
5 Rounds:
On the 4:00
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
21/15 Calorie Bike/Or Row

Score is slowest round

11
Dec

Tuesday

By: Richie Leave a Comment

Push Jerk
Heavy 5-4-3-2-1

“Down Time”
7 Minute AMRAP:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks

Rx– 115/80
Scaled– 75/55

10
Dec

Monday

By: Richie Leave a Comment

“Jump Start”
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row/Or Bike
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row/Or Bike
60 Double Unders
30 Dumbbell Snatches (50/35)

9
Dec

Sunday

By: Richie Leave a Comment

“Pick Six”
6 Rounds:
10 DB strict press (35’s/20’s)
10/7 Calorie Bike/Or Row
20 AbMat sit ups

8
Dec

Saturday

By: Richie Leave a Comment

“Clean House”
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
2 Minutes Rest Between Rounds.

7
Dec

Friday

By: Richie Leave a Comment

“Sore Eyes”
20 Minute AMRAP:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

6
Dec

Thursday

By: Richie Leave a Comment

“Arm Candy”
6 Rounds:
21/15 Calorie Bike/Or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)