In teams of 2, for time...

400 Meter Carry
150 Wall Ball Shots (20/14lbs to 10/9')
200 Russian Kettlebell Swings (53/35lbs)
150 Feet Anchored Sit-Ups
400 Meter Carry

-For the carry, one partner must carry the medball OVERHEAD, while the other partner Farmer Carries two kettlebells. Partners may switch however but must stay together (one can't run way ahead then come back).

-The wall balls, swings, and sit-ups will be split however between the two partners.

Goal = < 30 minutes
Cap = 35 Minutes

Every 2:30, for 20 minutes:

Station 1: 25-30/20-22 Calorie Echo/Assault Bike
Station 2: 25-30/20-22 Calorie Row, Ski Erg, or 400 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Skull Crushers
Station 2: 15 V-Ups or 10 Ab Wheel Rollouts
Station 3: 15 Inverted Rows, Seated Cable/Banded Rows, or Lat Pulldowns
Station 4: 5-10 Strict Toes to Bar or Hanging Knee Raises

Five sets of:
3 Front Squats @ 60+%
Rest 2 minutes between sets
*Build based on quality.

Followed by...

One set of:
10-12 Front Squats @ 55-65%

B.

"Cindy"

Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Take 15 minutes to build to today's 5RM Bench Press!

Suggested loading:
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2-3 reps @ 70%
5RM Attempt @ Target Weight (approximately 75-80%)

B.

Against a 2 minute clock, perform as many reps as possible of:
200 Foot Shuttle Run (25 foot increments)
15 Dumbbell Bench Press (50/35lbs)
Max Distance Walking Lunge (50/35lbs - 25 foot increments) in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets.

* On the 4th set the AMRAP extends to THREE minutes.

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: Clean x 1.1.1 @ 50-60%
Sets 4-5: Clean x 1.1 @ 60-70%
Sets 6-8: Clean x 1 @ 70+%

Build based on quality.

* 1.1.1 = 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep.

B.

For time:
21-15-9 reps of:
Hang Power Snatches (75/55lbs)
Bar Facing Burpees

Straight into...

9-15-21 reps of:
Thrusters (75/55lbs)
Toes to Bar

Goal = < 12 Minutes
Cap = 14 Minutes

Option 1:
Five sets of:
12-16 Alternating Pistol Squats
10-12 Banded Strict Pull-Ups
Rest 60 seconds

Option 2:
Five sets of:
10 Tempo Goblet Hold Alternating Cossack Squats (5/leg) @ 1111
10-12 Banded Strict Pull-Ups
Rest 60 seconds

Option 3:
Five sets of:
12-16 Alternating Box Step Ups (weighted however - 6-8/leg)
10-12 Banded Strict Pull-Ups
Rest 60 seconds

B.

Against a 6 minute clock, perform as many calories as possible of:
20-24/16-20 Calorie Row
200 Meter Run
20-24/16-20 Assault Bike
200 Meter Run
Max Calorie Row in the remaining time.
Rest 2 minutes between sets and repeat for THREE total sets (22 minutes, not including final rest).

* Primary Goal = 60-90 Seconds for Max Calorie Row (each set).. Adjust calories accordingly.
* Secondary Goal = Consistent Splits/Calories

In teams of 2, against a 10 minute clock, perform as many calories as possible of:
150 Wall Ball Shots (20/14lbs to 10/9')
30 Devil's Press (50/35lbs)
Max Calorie Assault Bike in the remaining time. (1 Cal = 1 Rep)

Rest 5 minutes, then...

Against a 10 minute clock, perform as many reps as possible of:
800 Meter Run (together)
75 Dumbbell Push Press (50/35lbs)
Max Sit-Ups in the remaining time.

Rest 5 minutes, then...

Against a 10 minute clock, perform as many reps as possible of:
150 Push-Ups
90/80/70 Calorie Assault Bike (MM/MF/FF pairs)
Max Dumbbell Burpee Deadlifts (50/35lbs) in the remaining time.

* Split all reps (aside from the run) however

Three sets of:
12 Back Squats @ 50+%
Rest 3 minutes between sets

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 22-24/15-18 Calorie Echo/Assault Bike
Station 2: 22-24/15-18 Calorie Row OR 300 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 1 rep @ 75-80%

* Pause for 2 seconds in the dip AND receiving position for all jerks during sets 1-3.

B.

For time AND gains:
10-8-6-4-2 reps of:
Handstand Push-Ups (strict or kipping)
Strict Pull-Ups

Rest exactly 60 seconds, then...

10-8-6-4-2 reps of:
Dumbbell Push Press (50-70/35-50lbs)
Dumbbell Bent Over Rows (50-70/35-50lbs)

Rest exactly 60 seconds, then...

10-8-6-4-2 reps of:
Dumbbell Bench Press (50-70/35-50lbs)
20-16-8-4 reps of:
Ring Rows

Cap = 16 Minutes
Goal = < 15 Minutes

Option 1:
Every minute, on the minute, for 8 minutes:
3 Banded Sumo Deadlifts @ 45-50% + Added Band Tension

Option 2:
Every minute, on the minute, for 8 minutes:
3 Sumo Deadlifts @ 65-70% (no bands)

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

At the 0:00 mark...

For time:
9-7-5-3 reps of:
Shuttle Runs (25 feet down AND back = 1)
21-18-15-12 reps of:
Toes to Bar

Goal = < 11 minutes
Cap = 12 minutes

At the 14:00 mark...

For time:
12-15-18-21 reps of:
Double Dumbbell Power Cleans (50/35lbs)
3-5-7-9 reps of:
Shuttle Runs (25 feet down AND back = 1)

Goal = < 11 minutes
Cap = 12 minutes (26 minute mark)

Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10 Strict Pull-Ups, 12-15 Butterfly Pull-Ups, OR 2-3 Rope Climbs
Station 2: 12-15 Stationary Dips
Station 3: 50 Foot Farmer Hold Walking Lunge (70/53lbs) OR 20 Jumping Lunges
Station 4: Max Double Unders
Station 5: Max Distance Farmer Carry (70/53lbs - 25 foot increments)
Station 6: Rest

25 foot increment = 1 rep

B.

Optional (If time permits)

Three sets of:
30-45 Second Side Plank (right)
30-45 Second Side Plank (left)
8-12 Ab Wheel Rollouts
Rest as needed

Four sets of:
4 Front Squats @ 60+%
Rest 2-3 minutes between sets
*Build based on quality.

Followed by...

One set of:
12-15 Front Squats @ 50-60%

B.

For time:
50/40 Calorie Row
50 Thrusters (95/65lbs)
50 Bar Facing Burpees

* Partition all movements and reps however.

Example 1:
Two rounds of:
25 Thrusters
25 Bar Facing Burpees
25/20 Calorie Row

Example 2:
15 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
15 Thrusters
10 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
10 Thrusters
50/40 Calorie Row

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

Partner 1: 20 Dumbbell Box Step Ups (1x 50/35lbs to 20"- hold DB however)
Partner 2: 15/12 Calorie Row
Partner 3: Rest

At the 15:00 mark, rest 5 minutes, then...

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

Partner 1: 20 Alternating Dumbbell Snatches (50/35lbs)
Partner 2: 10 Burpee Box Jump Overs (24/20"" - step down)
Partner 3: Rest

* For both AMRAP's, partners will rotate in order once both working partners have finished their station. The resting partner may NOT begin working UNTIL BOTH partners have finished their station.*

Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 75-80%

B.

Option 1:
Complete as many rounds and reps as possible in 12 minutes of:
9 Chest to Bar Pull-Ups
6 Thrusters (95/65lbs)
36 Double Unders

Option 2:
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle Ups (ring or bar)
6 Thrusters (95/65lbs)
36 Double Unders

Rx+ Loading:
115/85lbs

Happy New Year!

7 Rounds for Time

18/15 Calorie Row

20 Sit Ups

200 Meter Run

100 Ft. Farmer Carry (24/16 kg)

Every 90 seconds, for 12 minutes (8 sets of):
2 Position Hang Clean
Mid Hang + Low Hang *
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%

* Try to perform as one unbroken complex.

B.

Sayonara 2025

For time:
25/20 Calorie Row
20 Deadlifts (185/125lbs)
25 Dumbbell Bench Press (60/40lbs)
20 Deadlifts (185/125lbs)
25 Stationary Dips
20 Deadlifts (185/125lbs)
25/20 Calorie Row

Goal = < 11 Minutes
Cap = 14 Minutes

Rx+ Loading:
Deadlifts - 225/155lbs
Dumbbell Bench Press - 80/55lbs

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 12-20 Unbroken Banded Strict Pull-Ups
Station 2: * Single Leg Squat Option of Choice *

Squat Options:
1: 4-6 Weighted Pistol Squats (each leg)
2: 4-5 Tempo Assisted Pistol Squats @ 31X1
3: 4-6 Goblet Hold Step Ups (right then left)
4: 8-10 Tempo Goblet Hold Alternating Cossack Squats @ 2222

B.

Complete as many rounds and reps as possible in 25 minutes of:
Buy In:
800 Meter Run

In the remainder of the time, perform an AMRAP of:
50 Russian Kettlebell Swings (53/35lbs)
40 Toes to Bar or Sit-Ups
30 Hand Release Push-Ups
20 Pull-Ups
100 Single Unders

Rx+ Movements:
-1200 Meter Buy-In
-American Kettlebell Swings
-Handstand Push-Ups
-Chest to Bar Pull-Ups
-Crossovers or Double Unders

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 65%
Sets 4-6: 1 rep @ 75%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1: 15-18/12-15 Calorie Assault Bike

Station 2: 15-18/12-15 Calorie Row OR 200 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go without significant dropoff (more than a 3-5 second deviation from your fastest time).

In teams of 2, complete the following for time:

800 Meter Run (together)
120 Box Jump Overs (24/20")
100 Toes to Bar, Knees to Elbow, or V-Ups
400 Meter Run (together)
80 Goblet Squats (50/35lbs)
60 Single Arm Devil's Press (50/35lbs)
800 Meter Run (together)

* Split all movements, aside from the run, however.

Cap = 40 Minutes
Goal = < 35 Minutes

Option 1:
Every minute, on the minute, for 8 minutes:
2 Banded Sumo Deadlifts @ 50-55% + Added Band Tension

Option 2:
Every minute, on the minute, for 8 minutes:
2 Sumo Deadlifts @ 70-75% (no bands)

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Russian Kettlebell Swings (heavy)

Rest 2 minutes, then...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Wall Ball Shots (20/14lbs to 10/9')