EMOMx40
Min 1- 12/10 Cal Row
Min 2- 10 Box Step-ups 20″
Min 3- 10 V-Ups
Min 4- 20 Mountain Climbers
Min 5- 8/5 Cal Bike
Min 6- 10 Medball Cleans 20/14
Min 7- 15/10 Push-Ups
Min 8- 10 K2E
Min 1 = 1 Squat
Min 2 = 2 Squats
min 3= 3 Squats
Warm-Ups to 65% of your 1RM. You will do 1 back squat the 1st min, 2nd the second min, 3 the 3rd min and so on.
21-18-15-12-9-6-3
Wallballs 20/14@10′
T2B
Box Jumps 24/20
20 Min Cap
Calorie Burner
AMRAPx25
20 Burpees
20 II Unders
20 Medball Sit-Ups 20/14
20 Single Arm OHDB Squat 50/35
20 Push-Ups
20 Hip Ext
20 Cal Row
5 Cal Bike
RX+20′ HS Walk 5′ sections
200M Row
10 Burpees
10 Box Jumps
10 Thrusters
10 Cal Bike
1 Round
15 Box Facing Burpees
15 Snatches 95/65
RX+ 135/95
Rest 3 Min
1 Round
20 Cal Row
20 Thrusters 115/75
15 Pull-Ups
RX+
20 Cal Bike
20 Axle Bar Thrusters 135/95
7 Ring M/U
Rest 3 Min
1 Round
70 II Unders
20 Alternating DB Snatches 50/35
12 Hang Cleans 115/75
RX+ 70 II Unders
20 DB Snatches 70/50
12 Axle Hang Cleans 155/105
4 Legless Rope climbs
If finished before cut off
Rest 3 Min
1 Round
20 S2OH 95/65
15 Goblet Squats 1.5/1
7 Burpee Pull-Ups
RX+
20 S2OH Axle Bar 135/95
10 Pistols
7 Bar M/U
AMRAPx15
20 KBS 1.5/1
20 Lunges (alternating)
20 DB Press (strict)
20 Goblet Squats 1.5/1
20 Pull-Ups
20 Sit-Ups
RX+
20 KBS 2/1.5
20 Nasties
20 HSPU
20 Goblet Squats 2/1.5
20 C2B
20 GHD’s
EMOMx12
Min 1- 10/8 cal Row/Bike
Min 2 -10/8 Burpees
Min 3 – 20 Sit-Ups
Min 4 -5 Clean & Jerks
Clean & Jerks
Min 1 95/65
Min 2 115/80
Min 3 135/95
Min 4 155/105
3 Rounds
50 Wallballs 20/14 @10′
10 Clean & Jerks 135/96
12 Days with a BB
1 Thruster
2 Shoulder Press, 1 Thruster
3 Front Squat, 2 Shoulder Press, 1 Thruster
4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster
7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
11 Over Head Squat, 10 Squat Cleans, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster
12 SDLHP, 11 Over Head Squat, 10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster
Rx 95/65
RX+ 115/80
MERRY CHRISTMAS FIREGROUND
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
2 Rounds
20 Cal Row
10 Cal AB
Front Squats
Front Squat every 2 min. You will build up on weight moving to AHAP.
Round 1
50 II Unders
20 T2B
5 Squat Cleans 135/95
Round 2
50 II Unders
20 T2B
4 Squat Cleans 155/105
Round 3
50 II Unders
20 T2B
3 Squat Cleans 185/125
Round 4
50 II Unders
20 T2B
2 Squat Cleans 205/135
RX+
Round 1
155/105
Round 2
185/125
Round 3
205/135
Round 4
225/155
Cap 20 min
30 Seconds x 5 rounds Max Cal Bike
Rest between each round
The workout will start on the AB and you will do max cal in 30 seconds. You will already have a bench with Body Weight for men and 80%BW for the ladies set up and you will do max reps of Bench Press. MAX TIME BETWEEN AB & BENCH IS 30 SEC. rest as needed between sets. Your score will be cal on bike and reps on bench. If you do not do Body Weight for men and 80% for the ladies on bench dont put RX for bench press.
Body Weight Bench Press
Max Reps
