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 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
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
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
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
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 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
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
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
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 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
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 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
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 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
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
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 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
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 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
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
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
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