Happy New Years Eve
For Time:
31 Sumo Deadlift High Pulls (75/55)
31 Ab Mat Sit Ups
31 Pull Ups
31 Push Presses (75/55)
31 BurpYs
31 KNees to Elbows
310 mEters of Rowing
31 Wall Balls (20/14)
31 KB Swings (Y Not!)
310 mEters of Rowing
31 Box Jumps at RX (24/20)
31 Double Unders (4x singles)
31 Overhead Squats (75/55)
Goals
10 Minutes to work up to a heavy set of:
Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk
Glory
30 Minute AMRAP of:
500m Row
10 C2B Pull ups
Goal is to complete 5k+ within the 30 mins.
Goals
10 minutes to work up to a heavy set of:
Power Snatch + Squat Snatch
Glory
3 Rounds for time:
60 Doubles Unders (4x singles)
30 Wall Balls (20/14)
15 Deadlifts (245/175)
Glory
12 Days of Christmas
1 Deadlift (225/155)
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead (95/75)
7 Box Jumps (24/20)
8 Lunges
9 Sit ups
10 Ring Rows
11 KB Swings (24/16 kg)
12 Front Squats (135/95)
Glory
For time:
10-9-8-7-6-5-4-3-2-1 of:
Front Squats (155/105)
200m Run or Row after every round
Glory
“Filthy 50”
50 reps of the following for time:
Box Jumps (24/20)
Jumping Pull Ups (set up bar at mid forearm when standing with arms extended overhead)
KB Swings (32/24 kg)
Walking Lunge Steps
Knee To Elbows
Push Press (45/35)
Hip Extensions
Wall Balls (20/14)
Burpees
Double Unders (4x singles)
Goals
2 Rounds for time:
3x200m Run, rest twice as long as run
3x300m Row, rest twice as long as row
Glory
5-4-3-2-1 reps of:
Deadlifts (335/235)
Bench Press (225/155)
Muscle Ups
Goals
Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
Glory
For time:
30-20-10 Squat Cleans (135/95)
15-10-5 Strict HSPU
Goals
10-8-6-4-2 Front Squats
Glory
For time:
50-40-30-20-10 Wall Balls (20/14)
100-80-60-40-20 Double Unders (4x singles)
Glory
Death by Power Clean*
With a Running Clock…
At the 00:00 Mark:
Power Clean (225/155)
At the 10:00 Mark:
Power Clean (205/140)
At the 20:00 Mark:
Power Clean (185/135)
At the 30:00 Mark:
Power Clean (135/95)
* ‘Death By’ means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute. For the first three weights you will be capped at 10 mins. For the final weight go for as long as possible. Your will have four scores; completed rounds + reps for each weight.
