DECEMBER 29, 2011

KB SWING 35/25
20.18.16.14.12.10.8.6.4.2
1 ROUND OF CINDY BETWEEN KB RDS
"CINDY"
5 PULL UPS
10 PUSH UPS
15 SQUATS

DECEMBER 28, 2011

3 HSPU
5 KBSP 70/50
7 K2E
100M SPRINT
15 MIN AMRAP

DECEMBER 27, 2011

5 CLEAN & JERK 155/115
10 C2B PULL UPS
5 RDS FOR TIME

DECEMBER 26, 2011

WALL BALL 20/16
SDHP 75/45
K2E
BOX JUMPS 24/18
PUSH PRESS 75/45
DBL UNDERS
30.20.10
FOR TIME

DECEMBER 24, 2011

"IRON LADDER"
BURPEES
BOX JUMPS 24/18
PUSH UPS WITH BUMPER 25/10
KB SWINGS 35//25
2.4.6.8.10
20 THRUSTERS 25/10 BUMPER PLATE
AFTER EACH ROUND
5 MIN AMRAP
5 MIN RECOVER
3 RDS

DECEMBER 23, 2011

"CINDY"
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
20 MIN AMRAP
OR
"MARY"
5 HSPU
10 PISTOL SQUATS
15 PULL UPS
20 MIN AMRAP

DECEMBER 23, 2011

BUY IN:
25 BURPEES
THEN:
OHS 95/65
MUSCLE UPS
21.15.9
OR
FRONT SQUATS 135/95
HSPU
21.15.9
THEN:
CASH OUT
100 SIT UPS

DECEMBER 22, 2011

POWER CLEAN
1.1.1.1.1.1.1
THEN:
30 DBL UNDERS
5 POWER CLEANS @ 75%
10 MIN AMRAP

DECEMBER 21, 2011

100M SPRINT
BOX JUMPS 24/18
KB SWINGS 35/25
K2E
WALL BALL 20/16
PUSH PRESS 95/65
15.14.13.12.11.10
FOR TIME

DECEMBER 20, 2011

"JINGLE MY K-BELLS"
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME

DECEMBER 19, 2011

"12 DAYS OF CHRISTMAS"
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 T2B
6 PULL UPS
7 KB SWINGS
8 SQUAT JUMPS
9 RING DIPS
10 WALL BALL
11 BURPEES
12 THRUSTERS 95/65
FOR TIME
GOES JUST LIKE THE SONG

DECEMBER 17, 2011

"BARBARA"
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
5 RDS FOR TIME

DECEMBER 16, 2011

"FIGHT GONE BAD"
ROW
SDHP 75/45
WALL BALL 20/16
PUSH PRESS 75/45
BOX JUMPS 24/18
1 MIN EACH MOVEMENT
THEN 1 MIN RECOVERY
3 RDS
TOTAL REPS IS YOUR SCORE

DECEMBER 15, 2011

5 HSPU
5 BALL SLAMS
5 K2E
5 BURPEES
25 DBL UNDERS
15 MIN AMRAP

DECEMBER 14, 2011

800M RUN
30 THRUSTERS 95/65
30 BOX JUMPS 24/18
3 RDS FOR TIME

DECEMBER 13, 2011

HANG CLEANS 135/95
HR PUSH UPS
KB SWING 70/50
RING DIPS
12.9.6.3
FOR TIME

DECEMBER 12, 2011

5 FRONT SQUATS 185/135
15 BOX JUMPS 32/24
25 PULL UPS
5 RDS FOR TIME

DECEMBER 10, 2011

50 SQUAT CLEAN THRUSTERS 155/115
FOR TIME
AND EMOM PERFORM ONE OF THE BELOW
2 BURPE PULL UPS
4 BOX JUMPS 32/24
4 KB SWINGS 90/70
2 MUSCLE UPS

DECEMBER 9, 2011

20 BURPEES
10 WALL BALL 20/16
3 ROPE CLIMB
3 RDS FOR TIME

DECEMBER 8, 2011

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 70/50
30 Sit-ups
25 Push ups
30 Wall ball shots, 20/16
400m run

DECEMBER 7, 2011

KB SWINGS 90/70
BALL SLAMS 50/25
5.4.3.2.1
THEN
12 HSPU
2 POWER CLEANS 155/115
10 HSPU
4 POWER CLEANS 155/115
8 HSPU
6 POWER CLEANS 155/115
6 HSPU
8 POWER CLEANS 155/115
4 HSPU
10 POWER CLEANS 155/115
2 HSPU
12 POWER CLEANS 155/115
FOR TIME

DECEMBER 6, 2011

100 BURPEES
FOR TIME
THEN
CLEAN & JERK
1.1.1.1.1.1.1

DECEMBER 5, 2011

400M RUN
30 BURPEES
400M RUIN
30 KB SWINGS 70/50
400M RUN
THEN
CASH OUT
100 SITUPS

DECEMBER 3, 2011

P1
2 G2OH 155/115
4 WALLBALL 2 -1 20/16
6 K2E
4 KB SWING 70/50
2 BOX JUMPS 32/24
P2
30 lb WALKING LUNGES
20 MIN AMRAP
P1 DOES 5 MOVEMENTS WHILE
P2 LUNGES UNTIL P1 IS DONE
THEN ROTATE

DECEMBER 2, 2011

DECEMBER 1, 2011

13 OHS 95/65
13 OVER BAR BERPEES
13 SIT UPS
7 MIN AMRAP
THEN:
13 SDHP 95/65
13 T2B
13 DB PRESS 25/15
7 MIN AMRAP

NOVEMBER 30, 2011

30 DBL UNDERS
15 SNATCHES 115/75
1 ROPE CLIMB
15 RING DIPS
15 CLEANS 115/75
2 ROPE CLIMB
15 PISTOL SQUATS
10 SNATCHES 115/75
3 ROPE CLIMB
10 RING DIPS
10 CLEANS 115/75
4 ROPE CLIMB
10 PISTOLS
30 DBL UNDERS
FOR TIME
FB UNDER 12 MIN
RX UNDER 20 MIN