A.

Every 2 minutes, for 16 minutes of:

Power Clean + Hang Clean + Clean

*Sets 1-2 – 55-60%

*Sets 3-4 – 60-65%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75%+

B.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

A.

Every 2:30, for 15 minutes:

Split Jerk x 1 rep

*Set 1 – 1 rep @ 75%

*Set 2 – 1 rep @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%

B.

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups

10 Burpees

20 Kettlebell Swings (24/16 kg)

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

B.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

If you complete the round of 15, go on to 18. If you complete 21, go on to 24 etc.

A.

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by...

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Single Arm DB/KB Row x 6-8 reps each arm @ 21X0

Rest 60-90 seconds

B.

Every 6 minutes, for 18 minutes for times:

500 Meter Row

20/15 Calories of Assault Bike

15 Dumbbell Box Step-Overs (50/35 lb DBs; 24"/20")

Please adjust distances/reps to have at least 60 seconds of rest between sets.

A.

Every 2 minutes, for 8 minutes:

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 8 minutes:

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

A.

Rowing Technique Practice

B.

2 Rounds of:

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Pull-Ups

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Clean & Jerks (105/85 lbs)

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Snatches (105/85 lbs)

Rest 60 seconds

A.

Every 2:30, for 10 minutes:

Front Squat

*Set 1 – 2 reps @ 85%

*Set 2 – 1 rep @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – Max reps @ 85%

B.

Every 5 minutes, for 15 minutes for times:

30/20 Calories of Assault Bike

20 Dumbbell Thrusters

10 Burpees

A.

Every 2 minutes, for 16 minutes:

Deadlift

*Set 1 - 8 reps @ 55%

*Set 2 - 6 reps @ 65%

*Set 3 - 4 reps @ 75%

*Set 4 - 2 reps @ 85%

*Set 5 - 1 rep @ 90%

*Set 6 - 1 rep @ 95%

*Set 7 - 1 rep @ 101%

*Set 8 - 1 rep @ 101-105%

Rest as needed

B.

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24"/20")

A.

For time:

1000 Meter Row

800 Meter Run

150 Double-Unders

100 Walking Lunges

150 Double-Unders

800 Meter Run

1000 Meter Row

B.

For time:

40 V-Ups or Hanging Knee Raises

30 Dumbbell Push Presses

20 Strict Pull-Ups

30 Dumbbell Push Presses

40 V-Ups or Hanging Knee Raises

A.

Every 2 minutes, for 12 minutes:

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B.

For time:

30 Toes to Bar

30 Shoulder to Overhead (115/75 lbs)

30 Chest-to-Bar Pull-Ups

30 Shoulder to Overhead (115/75 lbs)

30 Toes to Bar

A.

Every 2 minutes, for 10 minutes of:

Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

B.

“Workout of the Month”

For time:

75 Wall Ball Shots

5 Burpees every minute including at the 0:00

Directly into:

75 Burpees

5 Wall Ball Shots every minute including at the 0:00

Complete as many rounds and reps as possible in 20 minutes of:

20 Burpee Pull-Ups

(OR 2 Burpees/1 Pull-Up)

21 Alternating Dumbbell Snatches

20 Dumbbell Front Squats

21 Machine Calories

HAPPY NEW YEAR!!!

A.

Every 2 minutes, for 10 minutes:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B.

Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds

A.

Every 2 minutes, for 10 minutes:
Strict Press x 6 reps

*Sets 1-3: 65% of 1-RM
*Sets 4-5: 70-75% of 1-RM

B.

Five rounds for time of:
50 Double-Unders
10 Hang Cleans (115/75 lbs OR 50/35 lbs DBs)
10 Push Presses (115/75 lbs OR 50/35 lb DBs)

Complete as many rounds and reps as possible in 20 minutes of:
5 Toes to Bar
10 Push-Ups
20 Reverse Lunges

A.

Take 12 minutes to build to...
Deadlift x 2 reps @ 95% of 1-RM

Immediately followed by...

Every 2 minutes, for 6 minutes:
Speed Deadlift x 2 reps @ 80%

B.

Every 5 minutes, for 15 minutes for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

Five rounds for time of:

10 Calories (Row/Bike/Ski)

10 Chest to Bar Pull-Ups (Pull-Ups/Ring Rows)

10 Handstand Push-Ups (Seated Strict DB Press)

Immediately followed by. . .

Five rounds for time of:

10 Power Cleans (95/65 lbs)

10 Push Jerks

10 Barbell Burpees

Happy Holidays from the Endzone Family to yours!