“Any Minute”
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest
Courtesy of Ben Bergeron
Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.
12 minutes to work up to heavy triple
For time:
21-15-9
OHS 95/65
Pull-ups
Complete 5 Toes-to-Bar between each set
AMRAP 8:
8 Burpee Box Jump Overs 30/24
8 Cleans 95/65
8 Thrusters 95/65
Cleans may be of any variety
If you completed the rep scheme on 12/13/17, use the weight you performed on that day and add 10lbs
For time:
800m Run/Row
150 Double-unders
600m Run/Row
100 Double-unders
400m Run/Row
50 Double-unders
2:1 singles
High-hang, mid-knee, floor. Do not drop the bar during the complex.
“First Degree”
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row
This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.
“12 Gainz Christmas”
For Time:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
5 strict pull-ups after each set
50-40-30-20-10
Double-unders
Sit-ups
For time:
200m Run
200m Row
40 Lunges
400m Run
400m Row
30 Lunges
600m Run
600m Row
20 Lunges
800m Run
800m Row
10 Lunges
25 minute cap
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1 @ 95%
If you are feeling good, go for a new 1 RM.
21-18-15-12-9-6:
Push Press 95/65
Sit-ups
Burpees
AMRAP 15:
20 Deadlifts 185/135
20/15 Calorie Bike
20 Wall Ball Shots 20/14