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December 1-December 23

Updated: Dec 21, 2021


A1. Back Squatx4x5@85%

A2. Weighted pull upx3x5

5 rounds

15 box jump overs

8 pull ups

16 DB Lunges


A. Front Squatx5x2@80% x4x3@85%

B1. Double KB front rack lungex6/legx3

B2. Box jump for heightx3x3 controlled, dont fall!!

3 min amrap

3 Devil Press

6 push ups

9 air squats

Rest 1 minx5


A. Deadliftx3x4@85%

B. Benchx8x3+CG Benchx5x3...feel (if you have a shoulder issue, landmine pressx5/sidex4)


Minute 1=:30 sec-1:00 of KBS

Minute 2=:30 sec-1:00 of Box Jump Overs

Minute 3=:30 sec-1:00 of Sled Push

Minute 4=Rest

So set one is :30, then :35, :40,:45,:50,:55, final minute 1:00


1000m Run

100 T2B

80 Wall Ball

60 Power Cleans@135/95

40 Pull Ups

200M Farmers Carry



Bike Cals

Row Cals

If you have demons, add ski cals


A. TNG Power Clean 2 reps@75% every 30 secondsx6 sets

B1. Good Morningx8x3@30% of BS

B2. Single Leg RDLx8/sidex3

B3. Arch Hold with PVCx30 Secx3

1000 M row

35 KBS-heavier than normal

20 C&J-heavier singles!


A1. Back Squat x5@75%,x5x3@80%,x3@83%,x5@80%

A2. Strict Tempo Pull upx1x6

7 min AMRAP

15/10 Cal AB

15 T2B

Rest 3 min


50 DU

15 Pull Ups

Rest 3 Min

7 min AMRAP

400 M Run

2 Rope Climbs- 1 Legless if possible


A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2

With a partner:

4 minutes on clock-alternating 150 M Row Sprints/partner holds a DBALL at chest (or KB Rack)

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/partner hangs from bar

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/Partner holds Handstand


A. Snatch Balance+2 OHSx8-off feel (Deadliftx5x5@65%)

B. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)

80 Burpees

60 ALT DB Snatch

40 Box Jump Overs

20 Squat Snatch


A. Front Squat x5@75%,x4x2@80%,x3x2@85%

B. Tabata bottom to bottom squats


15 min amrap

80 ft Farmers Carry

10 Hang Power Cleans

80 ft db lunge

Each round, men decrease weight by 20/women by 10...increase reps by 5

suggested weights: 135,115,95,75,55/85,75,65,55,45


Teams of 2

2K Row


7 rounds

7 Deadlifts

7 Ring Dips


100 AB Cals


7 Rounds


7 Pull ups


With a partner-switch complete rounds

Row 500M , Run 400 or Bike 30/20 Cals

15 burpees

15 KBS

x6 EACH-12 total rounds

AFTER ROUND 6, REST 3 minutes


A1. Back squatx5x2@80% x4x3@85%

A2. Rope Climb-legless if possiblex2x5

3 rounds

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Pull-Ups


A1. Power Snatchx3x4@80%

A2. Scap Y,T,W with #2.5 or #5 plates x10 each wayx4

A3. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both



15 Power Snatch 75/45

30 DU

Rest 90 sec x2


A. Kipping Pull up/MU PRACTICE-if you do not have a strict pull up-complete 10 pull up negatives

B1. Box jump from seated positionx1x5

B2. Broad Jumpx3x5

14 min AMRAP

9 Deadlifts@heavyish

18 Box Jumps

200 m Row


A1. Front Squatx4x3@80% x4x2@85

A2. Front Rack walking lunge 12 stepsx5

30/20 Cal AB (40/30 Row)

60 Goblet squats

100 FT Bear Crawl/hswalk




A. 2 Position Hang Power Cleanx1x5@80%

B1. L or Tuck Sitx5-15 secondsx4-focus on position!

B2. Arch Hold with PVCx30 secx4

15 min clock:

100 Push up buy in (if push ups are really hard for you, scale down)

then AMRAP

15 T2B

15 Push Press


Teams of 2

30 MIN AMRAP-partners switch exercises

1 Rope Climb

1 Pass of Walking lunges

10 Cals on Rower (Partner must hold a plank)

Up and Back Pass Plate pinch Carry

5 Burpee Pull ups



Minute 1: 15/12 Row Cals

Minute 2: 20/10 AB Cals

Minute 3: 200 M Run

Minute 4: Rest

Rest for 2 minutes

12 minutes

10 Burpees

10 Rocket Jumps

14 DB Snatch

Rest for 2 minutes


Minute 1: 15/12 Row Cals

Minute 2: 15/10 AB Cals

Minute 3: 200 M Run

Minute 4: Rest


A. Clean and Jerkx1x2@70% x1x2@75% x1x3@80%

B. Front squatx3x2@70% x3x3@75%

6 minutes on the clock

40 Clean and Jerk 75/55

am rap push ups (if you are REALLY good at push ups, do HSPU)

rest 4 minutes

6 minutes on the clock

30 Thrusters 95/65

amrap push ups


A. Snatch Balancex3x3 x3x2 heavier (nothing over 70% of snatch)

B1. Close Grip BB Rowx10x3 (pause at chest)

B2. Strict Pull up-CTB if possiblex5x3

90 sec. on / 30 sec. off

x12 rounds - alternating between the 2

1= 15 wall ball + 5 pull ups (CTB if possible) + amrap AB cals

2 = 10 OHS + amrap row cals


A1. Legless Rope Climbx1x5

A2. OH Bar Stability Holdx30 sec.x5

A3. 5 DBalls Quick into 1 more DBALL held at chest for 30 sec.x5

15 Rounds

5 T2B (do t2B if you have them!)

5 Burpees


A. Deadliftx3x8@75%

B. Inverted Practice on rings

C1. Abmat Sit upsx25-35x3

C2. Tuck or V upsx15x3

C3. Arch Hold with PVCx30 secx3

12 minute amrap

35 double unders (x3 singles)

6 DB dead lifts

5 box jumps 30/24

4 Bar MU (if you do not have bar MU, JUMPING CTB)

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