“Christmas Movie Marathon!”
Team marathon row
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders
Strength
Pressing Complex:
5 sets of:
1 push press
2 push jerks
-Then-
“Little Dipper”
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
“Flinstones”
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)
Strength:
Strict Press
Build to a heavy 3
-Then-
“Shoulder Pads”
Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run
…
“Iron Lotus”
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Med Ball Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Med Ball Run
9 am ONLY!!!!
“Partner Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
No Class!!!!
Happy Thanksgiving!!!
Strength:
3 Position Power Snatch
Build to a heavy complex
-Then-
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
Strength:
Back Squat
3×5
-Then-
“Taco Bell”
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
“Krabby Patty”
For Time:
1k Row
30 Power Snatches (115/85)
1k Row
3 Rounds:
800 Meter Run
21/15 Calorie
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
“Old MacDonald”
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
20 Pushups
Strength:
Pausing Overhead Squat
Build to a single
-Then-
“Double Jointed”
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
“Sea Horse”
3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees
Strength:
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
-Then-
“Randy Savage”
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
No Class!!!
“Lynne-sanity”
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Strength:
Build to a heavy:
Hang Power Clean
Power Clean
-Then-
“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
“Climbing Annie”
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Strength:
Build to a heavy:
1 Rep Pausing Back squat (3 Sec)
1 Back Squat
-Then-
3 Rounds For Time:
30 WallBalls 20/14
20/14 Calorie Bike or Row
10 Single Dumbbell Box Step-ups (Each Side)
Dumbbell: 50/35
Box: 24/20
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
“20.5”
or
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
“Friendsgiving”
AMRAP 20
Team of 2
250 Meter Row
10 Toes to Bar
5 Burpees
Athlete 1 completes full round before athlete 2 starts.
“20.5”
- For Time
- 40 Ring Muscle-Ups
- 80 calorie Row
- 120 Wall Ball Shots (20/14 lb)
- Partition any way
- Time Cap: 20 minutes
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“My Fitness Pals”
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
*Score is Total Bike Calories
Strength:
EMOM 12
3 Power Snatches
-Then-
“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups
20.4
Or
“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
Strength:
Strict Press
Build to a heavy 3
-Then-
5 Rds
10 Strict Press (75/55)
30 Abmat Situps
“Tip Toe”
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
“20.4”
For time:
- 30 box jumps, men 24 in/women 20 in.
- 15 clean and jerks, men 95lb/ 65lb.
- 30 box jumps, men 24 in/20 in.
- 15 clean and jerks, men 135lb/women 85lb.
- 30 box jumps, men 24 in/women 20 in.
- 10 clean and jerks, men 185lb/women 115lb.
- 30 single-leg squats
- 10 clean and jerks, men 225lb/women 145lb.
- 30 single-leg squats
- 5 clean and jerks, men 275lb/women 175lb.
- 30 single-leg squats
- 5 clean and jerks, men 315lb/women 205lb.
Time cap: 20 minutes
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“Tri Sprint Intervals V2”
4 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Strength:
Push Jerk
Build to heavy 3
-Then-
“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
20.3 Repeat
Or
“9 Volt”
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
“Wrong Turn”
Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 400 Meter Med Ball Run (20/14)
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
“Open Road”
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)
-Or-
20.2
AMRAP 20:
4 DB Thrusters (50/35)
6 Toes to Bar
24 Double Unders
“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute DB Reverse Lunges
1 Minute Calorie Row
1 Minute Rest
“Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
“20.2”
AMRAP 20:
4 DB Thrusters 50/35
6 Toes to Bar
24 Double Unders
“Bam Bam”
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Wallballs (20/14)
10 Shuttle Runs (10 Meters)
