A.
In teams of 2:
As Many Rounds and Reps as possible in 24 minutes:
– Run 400 meters
– 50 Medicine Ball Cleans
– 40 Kettlebell Swings
– 30 Evil Wheels
– 20 Box Jumps
– 10 Clapping Push-Ups
December 20, 2018 – Fit For Life
A. Alternating Sets: Strict Pull-Up, Back Squat
4 sets, starting a set every 2 minutes, of:
A1. 6 Strict Pull-Ups (2011 tempo)A2. 6 Back Squats
B.
Every 3 minute for 15 minutes (5 rounds):
– 3 Hang Power Cleans
– 6 Front Squats @ 50%
– 9 Burpees over the Barbell
December 19, 2018 – Fit For Life
A. Alternating Sets: Dumbbell Flat Bench Press, Romanian Deadlift
5 sets, for quality, of:
A1. 8 Dumbbell Flat Bench PressesA2. 6 Romanian Deadlifts
B.
As Many Rounds and Reps as possible in 10 minutes:
– 8 Push-Ups
– 30 One Arm Russian Kettlebell Swings
– Broad Jump (for distance) 15 meters
December 18, 2018 – Fit For Life
A. Alternating Sets: Hang Power Clean, Box Jump
4 sets, for quality, of:
A1. 4 Hang Power CleansA2. 5 Box Jumps
B.
4 Rounds for Time:
– 10 Bent-Over Barbell Rows
– 10 Alternating Box Step-Ups
– Run 400 meters
December 17, 2018 – Fit For Life
A.
30s x 40 sets
A) 8 x 30s Rowing/Bike
Rest 30s
B) 8x30s Amrap
Box Jumps
Rest 30s
C) 8x30s AMRAP
DB Clean & Press
Rest 30s
D) 8x30s AMRAP
Burpees
Rest 30s
E) 8x30s Jump Rope
Rest 30sScoring: Not Scored
December 17, 2018 – Fit For Life
A.
30s x 40 sets
8 Rounds
30s Rowing/Bike
Rest 30s
30s Amrap
Box Jumps
Rest 30s
30s AMRAP
DB Clean & Press
Rest 30s
30s AMRAP
Burpees
Rest 30s
30s Jump Rope
Rest 30sScoring: Not Scored
December 13, 2018 – Fit For Life
Push & Pull
Push and Pull
A. Alternating Sets: Deadlift, Half Kneeling One Arm Press, Hollow Body Hold
4 sets of:
A1. 6 DeadliftsRest as neededA2. 6 Half Kneeling One Arm PressesRest as neededA3. Hollow Body Hold for 30 secondsPerform every 2.00Start a set every 90 seconds
B. 12 minute AMRAP of Ring Dips, Bent-Over Barbell Rows, Kettlebell Swings, and Double-Unders
As Many Rounds and Reps as possible in 12 minutes:
– 5 Ring Dips
– 10 Bent-Over Barbell Rows
– 15 Kettlebell Swings
– 30 Double-Unders
December 12, 2018 – Fit For Life
A. Front Squat 5-5-3-3-1-1
Every 2 minutes, for 12 minutes (6 sets):
Front Squats
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
B. 4 Rounds For Time of Hang Squat Cleans, Toes to Bars, and Running
4 Rounds for Time:
– 5 Hang Squat Cleans
– 10 Toes to Bars
– Run 400 meters
December 12, 2018 – Fit For Life
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squats
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
December 11, 2018 – Fit For Life
A. Hang Snatch High Pull 4 x 5
Within 4 minutes:
Hang Snatch High Pull
– 4 sets of 5 reps
Rest as needed
B.
Within 10 minutes:
Hang Power Snatch
– 5 sets of 3 reps
Rest as needed
C. 12 minute AMRAP of Burpee Pull-Ups, Alternating One-Arm Dumbbell Snatches, and Wall Ball Shots
As Many Rounds and Reps as possible in 12 minutes:
– 6 Burpee Pull-Ups
– 8 Alternating One-Arm Dumbbell Snatches
– 10 Wall Ball Shots