20.12.21 – 20.12.25

Monday 20.12.21

Get it while its hot
27-21-15-9 reps, for time of:
Row Calorie
Russian Kettlebell Swing, 70/53 lbs
GHD Sit-up
Burpee Box Jump Over, 24/20 in

*If you want to do out of order so more people in class can use the GHD, thats ok.
*Don’t want to share a GHD with anyone? Equal number of Toes to Bar will also count as "RX."

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
20:00 or less.

More Likely time:
31:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.12.22

Overhead Squat
2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
85% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

Or, for the "cardio or die" crowd…

AMRAP 25 mins
10 Overhead Squats, 95/65 lbs
10 Back Squats, 95/65 lbs
10 Push Press, 95/65 lbs
Run, 400 m

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.12.23

Persistence
Every 3 mins for 30 mins do:
7 Unbroken Wall Balls, 20/14 lbs
7 Unbroken Pushups
12/8 Assault Bike Calories

Shooting for 45-60 seconds or less each round.

Thursday 20.12.24

Run, Tuck, Jump
AMRAP 30 mins
Run, 400 m
30 Toes-to-bars
90 Double Unders

*Make sure you foam roll and stretch calves appropriately.
*If you want to mix it up, you can integrate muscle ups (any variation) instead of Toes to bar whenever you want. Still counts as RX. 1x Muscle-up =’s 2x Toes to Bar

Friday 20.12.25

Deadlift
5-5-5-5-5

*Use the heviest weight you can for each set.
*Rest as needed between sets

Push and Pull
AMRAP 20 mins
1 Dumbbell Thruster, 50/35 lbs
1 Strict Pull-up
2 Dumbbell Thrusters, 50/35 lbs
2 Strict Pull-ups
3 Dumbbell Thrusters, 50/35 lbs
3 Strict Pull-ups

Continue adding 1 rep each round to each movement until time expires.

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