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