December 11, 2023
5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
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December 12, 2023
Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023
Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB...
December 14, 2023
BURN @ 6AM & 9AM
December 15, 2023
EMOM 40 For total reps Min 1 - 0:30 Calorie Any Machine Min 2 - 0:30 Burpees Min 3 - 0:30 Calorie Any Machine Min 4 - Rest
December 16, 2023
Part 1 On the 3:00 x 3 Sets: 2 Deadlifts Start First Working Set at Moderate & Build To Heavy Part 2 AMRAP 10: 9 Toes to Bar, 30 Double...
December 4, 2023
Part 1 On the 3:00 x 3 Sets: 5 Deadlifts *Start First Working Set at 78% & Build to Heavy Part 2 AMRAP 11: 5 Deadlifts/KB 18 Wallballs 17...
December 5, 2023
4 Rounds: 20 Push-ups 30 Sit-ups/Other Core 500m Row/1200m Bike 4-3-2-1 Rope Climbs
December 6, 2023
For Time 1000m Row 2 Laps Farmers Carry 750m Row 4 Laps Farmers Carry 500m Row 6 Laps Farmers Carry
December 7, 2023
BURN @ 6AM & 9AM
December 8, 2023
Part 1 3 Rounds 12 Skull Crushers 1 Set of Bicep Curls 21's 12 Skull Crushers Rest 2 minutes between rounds Part 2 8 Rounds 20 Sec Plank...
December 9, 2023
TEAMS OF 3 AMRAP 21: 15 Cal Row/11 Cal Bike 9 Toes to Bar 6 Box Jumps *Waterfall Style *Next Partner Goes When Rower Opens Up *Score...
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