2014.12.27

*Look at the Help section for more information.

Part 1
5 Rounds:
400 meter Run
15 x Sumo Deadlift High Pull (5)
15 x Sit-ups
15 x Thrusters (5)
15 x Pull-ups

2014.12.26

*Look at the Help section for more information.

Part 1
2 minutes to complete:
20 x Front Squat @ 75%

Part 2
3 Rounds:
250 meter Row
15 x Toes to Bar
15 x Dumbbell Shoulder Press (4)
20 x Farmer Carry Walking Lunges w/ Dumbbells (4)

2014.12.25

*Look at the Help section for more information.

Part 1
1,000 meter Row
then
100 Burpees for time
*Score is time to complete 100 Burpees ONLY!

2014.12.24

*Look at the Help section for more information.

Part 1
3 Rounds for form
20 x Back Extensions

Part 2
3 Rounds for time:
20 x Alternating Dumbbell Snatches (5)
20 x Dips
20 x Sit-ups

2014.12.23

*Look at the Help section for more information.

Part 1
3 Rounds for form
15 x GHD Sit-ups

Part 2
5 rounds for time:
250 meter Row
10 x Push Press (5)

2014.12.22

*Look at the Help section for more information.

Part 1
Rest 2 minutes between rounds.
3 Rounds:
AMRAP Weighted Strict Pull-ups (4)

Part 2
For time:
5,000 meter Row
OR
2.5 mile Run

2014.12.21

*Look at the Help section for more information.

Part 1
Rest 1 minute between rounds.
3 Rounds:
1 x Power Clean @ 90%

Part 2
3 Rounds for Form:
10 x Pistols (Alternating legs)

Part 3
21 – 15 – 9
Kettlebell Swings
Air Squats
Diamond Push-ups

2014.12.20

*Look at the Help section for more information.

Part 1
Rest 1 minute between rounds.
3 Rounds:
1 x Bench Press @ 90%
(Use a spotter!)

Part 2
15 minutes to practice free-standing handstands. If you can hold a handstand for 30 seconds, attempt handstand walks or work on achieving greater distance in your handstand walks.

Part 3
20 minutes for rounds:
400 meter Run
20 x Pull-ups
20 x Box Jumps
20 x Shoulder to Overhead (5)

2014.12.19

*Look at the Help section for more information.

Part 1
Rest 1 minute between rounds.
3 Rounds:
1 x Back Squat @ 90%

Part 2
E2MOM for as long as successful reps are achieved:
3 x Box Jumps
(Add height after 3 reps at each height are completed. Begin with 20-inch box in round 1, then 24 inches in round 2, then 30 inches in round 3. After 30 inches, add a 45-pound plate every round until 3 successful reps cannot be achieved.)

Part 3
Add 5 reps per round until all reps cannot be completed. Score is highest round of completed reps.
E2MOM for as long as all reps can be completed:
5 x Push-ups
5 x Sit-ups

2014.12.18

*Look at the Help section for more information.

Part 1
Rest 1 minute between rounds.
3 Rounds:
1 x Press @ 90%

Part 2
500 meter Row
30 x Pull-ups
30 x Push-ups
100 x Double-unders
30 x Push-ups
30 x Pull-ups
400 meter Run