No Zoom Workout today
32:00 AMRAP:
15 Box jumps
15 Narrow Hand Push-up
15 Back squat (155/105)
15 Sit-up Stand-up / 20 Sit-up
30 cal row / 21 cal bike
2:00 rest
At Home workout / Open gym workout:
Warmup:
5-7 Minutes
Deck of Cards:
Heart = Burpee High Jump
Diamond = Plyo Push-up (narrow if possible)
Club = Hang Clean & S2O ea arm
Spade = Bicycle Crunch ea side
Jack = :30 Bear Crawl
Queen = :30 two-foot mountain climber
King = :30 Hollow Hold
Joker = 1:00 Jumping Air Squat
Zoom WorkoutAt home workout:
Warmup:
5-7 minutes
Part A:
Every 3:00 for 5 Rounds
12 Split Squat ea leg
12 Weighted narrow hand push-up:
Part B:
4 Rounds for total reps:
:45 ME Jump Lunges
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest
:45 Hollow Hold
Part A:
15:00 EMOM:
Min 1) 2-4 Alternating Turkish Get-up
Min 2) 12 Alternating weighted sl glute bridge
Min 3) :45 Russian Twist
Part B:
13:00 AMRAP:
ME RKBS (70/53)
Starting with and EMOM = 6 Burpee box jump over
Score is total RKBS
At home workout:
Warmup:
5-7 minutes
Part A:
4 Rounds:
:40 work / :20 rest
– Alternating SL KB RDL
– KB Front Raise
– Jumping Goblet Squat
– Straddle Leg lift
Part B:
2×6:00 AMRAP:
10 Sit-up Stand-up / 15 sit-ups
50 mountain climbers
20 OH Forward Lunge (10 ea arm)
Part A:
3 Rounds:
:40 work / :20 rest
– Alternating SL KB RDL
– Empty Bar Strict Press
– Jumping Goblet Squat
– Straddle Leg lift
Part B:
9:00 AMRAP:
13 Power Snatch (75/55)
7 C2B / Pull-up
At home workout:
Warmup:
5-7 minutes
Part A:
16:00 EMOM:
Min 1) 16 Weighted Levetation squat (6 ea leg)
Min 2) :45 weighted plank Down-up
Min 3) 12 superman raise w/brief pause at top
Part B:
34-28-22-16-10:
Alternating SA squat cluster
butterly sit-up
Push-up
Part A:
Every 2:00 for 5 Rounds:
3 Heavy Power Clean
10 Wallballs
Start heavy and stay heavy with power clean
Part B:
3 Rounds For Time: (15:00 Cap)
100 DU/200 SU
12 Double DB/KB Thruster (50/35)(53/35)
12 T2B/K2C
12 SA Alternating Devils Press
Option 1:
For Time: (40:00 cap)
12 Days of Christmas:
1 S2O
2 Front Squat
3 Hang Clean
4 Deadlift
5 T2B/K2C
6 Burpee Bar touch
7 C2B/Pull-up/Ring-Row
8 HRPU
9 KBS
10 Alternating FR Forward Lunge
11 Ring Dip / Box Dip
12 Thrusters
Choose your weight depending on your ability and how hard you want to make this. Choose the weight that will be difficult and will also allow you to finish before the time cap:
(75/55) (95/65) (135/95)
Option 2:
Part A:
16:00 EMOM:
Min 1) SA Oblique crunch R side
Min 2) SA Oblique crunch L side
Min 3) SA Floor Press (R side)
Min 4) SA Floor Press (L side)
Part B:
Every 2:00 For 8 rounds:
15 KBS
10 Ring Dips
5 Pull-up
At home workout:
Warmup:
5-7 minutes
Part A:
15:00 EMOM:
Min 1) 8 Alt SA Squat Clean
Min 2) 6 SA Push Press ea arm
Min 3) :45 Plank w/KB pull-through
Part B:
14:00 AMRAP:
20 Alternating SA FR Forward Lunge (10 ea arm)
12 Narrow hand Push-up
20 Alt SA KB/DB Snatch (10 ea arm)
12 Crunch w/:02 pause
Part A:
30:00 Running Clock
27-24-21-18-15-12-9:
Cals assault bike
sit-up
**After every round, complete:
1 Round:
5 Pull-ups
10 Push-ups
15 Air Squats
IN REMAINING TIME:
AMRAP:
5 pull-ups
10 push-ups
15 Air squats
Score is total Rounds and reps of the remaining time amrap
*If there are no bikes, you can row*
At home workout:
Warmup:
5-7 minutes
Part A:
Every 2:00 for 9 rounds:
15 KBS
10 Burpee over kb
Part B:
Tabata Crunch w/pause
1:00 rest
Tabata Superman raise
1:00 rest
Tabata Spiderman Push-up
Part A:
Every :90 for 6 Rounds:
7 Back Squat
*Build in weight
Part B:
15:00 AMRAP:
5 Squat Snatch
9 T2B/K2C
13 Wallball
At home workout:
Warmup:
5-7 minutes
Part A:
16:00 EMOM:
Min 1) 6 SA Tempo Thruster (R arm)
Min 2) 6 SA Tempo Bent-over Row (R amr)
Min 3) 6 SA Tempo Thruster (L arm)
Min 4) 6 SA Tempo Thruster (L arm)
Tempo = 31X 2
Part B:
Every 3:00 for 5 Rounds:
30 jumping goblet squat
20 Sit-up (can add kb)
10 plyo Push-up
Part A:
:30-:40-:45 work /:30-:20:-15 rest:
– Plank Down-Up / Plank
– Tall Kneeling Bicep Curl w/empty barbell
– Strict K2C / Weighed Strict K2C
Part B:
For Time: (16:00 Cap)
50 Alternating SA DB Snatch
40 Alternating DB Front Rack Box Step-up (20 reps ea arm)
30 DB Jumping Goblet Squat
20 SA Push Press (10 ea arm)
100 DU/200 SU
DB = (50/35)
Box = (24″/20″)
**Same DB Through whole workout*
No Zoom today, get outside!
32:00 AMRAP:
15 Box jumps
15 Back squat
10 SA Push Press R arm
10 SA Push Press L arm
20 cal row / 14 cal bike
2:00 rest
Back squat should be heavy enough you have to break at least once ea round