3 rounds (each round for time)
40 Air Squats
30 Sit Ups (RX+ 20/14 medball sit-ups )
20Russian KBS (55/35) RX+ 70/55
10 Hand Release Push Ups
Rest 3min between rounds
Score is total time including rest.
perform a 30 sec plank in-between each set
Supinated grip
Every minute on the minute for 24 minutes:
Minute 1: 5 Power Snatch 115#(/65#)
Minute 2: 3 wall walks (Scale with 25# overhead plate hold)
Minute 3: 15(10) cal Row
Minute 4: Rest
8 min emom
2 cleans getting heavier each minute, can work to weight used in workout or can work to a heavy-ish double.
LIFE
3 Rounds for time of:
12 Front Squats 95/65
15 Bar facing burpees
*Bar starts from the floor
Then:
Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 2 rep front Squat
*Use a rack
SPORT
3 Rounds for time:
12 Back Squats 155/105
15 burpee box jump overs 24/20″
*bar starts on floor
Then:
Keep the clock running from part 1 and take until 22:00 mark to build to a heavy 2 rep back squat
*use rack
percentages based off Full Clean 1 rep max.
LIFE
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
Men: 45-lb. presses and squats
Women: 35-lb. presses and squats
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.
SPORT
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings.
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats, good mornings
Women: 55-lb. presses and squats, good mornings
*Each round/movement is scored separately so count cumulative reps per movement.
Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.
LIFE
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 62 single unders, round 3:24 kb swings, 14 wallballs, 64 singles unders, etc)
20 KB Swings 55/35
10 Wallballs 20/12
60 single unders
SPORT
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 32 single unders, round 3:24 kb swings, 14 wallballs, 34 singles unders, etc)
20 KB Swings 70/55
10 Wallballs 20/14
30 single unders
LIFE
15 min AMRAP
20 DB Walking lunges 30/20
20 sit-ups
400m Run
SPORT
15min AMRAP
16 Back Rack reverse lunges 95/65 (from the floor)
20 sit-ups
500m Row
LIFE
3 Rounds
15 Burpees
20 Ring Rows
25 Air Squats
SPORT
3 Rounds
10 Burpee
15 pullups
25 KB front squats 55/35
“12 Days of Christmas”
Just like the Christmas carol you complete the next movement and repeat all of the previous movements.
1 Handstand
2 Box Jumps 30″/24″
3 Dumbbell Squat Clean (Heavy)
4 KB Swings 55/35#
5 wallballs 20/14
6 Double Unders
7 Deadlifts 185/95#
8 Russian Lunges
9 Toes to Bar
10 Hand release push ups
11 Burpees
12 Man Makers
LIFE
6 Rounds
8 Dead lift 95/55
8 DB Push Press 30/20
10 Situps
SPORT
6 Rounds
8 Deadlift 135/85
6 HSPU
10 situps
For Time:
10.8.6.4.2
Back Squat 95/65
*200m run after each set
Then:
50/40 pushups
40 medball situps 20/14
30 Power snatch
20 Front squats
10 shoulder-to-overhead
Then:
2.4.6.8.10
Thrusters
*200m row after each set
RX: as written
RX+: 135/95
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