DECEMBER 23

SHINING ARMOR

Bench Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

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10 Rounds For Time:
9 Dumbbell Floor Press
10 Dumbbell Front Rack Lunge

Double Dumbbells: (50/35)'s

Time Cap: 18 Minutes

DECEMBER 24

12 DAYS OF COMPTRAIN

For Time:
100 Meter Row
2 Dumbbell Reverse Lunges
3 Dumbbell Push Press
4 Dumbbell Front Squats
5 Dumbbell Hang Power Cleans
6 Dumbbell Deadlifts
7 Dumbbell Floor Press
8 Pull-ups
9 Burpees
10 Toes to Bar
110 Double Unders
1,200 Meter Bike

Dumbbells: (50/35)’s

Time Cap: 60 Minutes

DECEMBER 25

HO-HO-HOME

[36 Minute Clock]:
4 Minute Bike
Tabata Side Plank
4 Minute Bike
Tabata Air Squats
4 Minute Bike
Tabata Air Squats
4 Minute Bike
Tabata Side Plank
4 Minute Bike

DECEMBER 26

DASHER

For Time:
1,000/900 Meter Row
50 Sit-ups, 25 Push-ups
800/750 Meter Row
40 Sit-ups, 20 Push-ups
600/550 Meter Row
30 Sit-ups, 15 Push-ups
400/350 Meter Row
20 Sit-ups, 10 Push-ups
200/150 Meter Row
10 Sit-ups, 5 Push-ups

Time Cap: 35 Minutes

DECEMBER 27

OUTKAST

Front Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

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For Time:

30-24-18-12-6 Calorie Row

15-12-9-6-3 Hang Squat Cleans (135/95)

Time Cap: 18 Minutes

Women's Calories: 24-18-14-10-4

DECEMBER 28

PARTNER COMMUNITY WOD

DECEMBER 29

SHAMWOW

8 Rounds For Time:
200 Meter Run
10 Double Kettlebell Deadlifts

Kettlebells: (70/53)'s

Time Cap: 20 Minutes

KG | 32/24’s

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SUNDAY RUN DAY

Run 2-3 Miles