push ups

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Lunges

40 minute AMRAP

• 40 Cal AB or 50 Cal C2 or 600m Air Runner
• Finish 1 from the following list to complete a round

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Lunges
• 5, 3, 1 deadlift, clean, press warm-up (45/35, 95/65, 135,95)

12 Days of Christmas

• 1 – Press. (135 / 95)
• 2 – Hang Cleans. (135/95
• 3 – Deadlifts (135/95)
• 4 – Toes-to-bar
• 5 – 12m Waiter Carries (35/25 KB)
• 6 – KB Lunges.
• 7 – KB Goblet Squats
• 8 – KB Box Step-ups
• 9 – KB Sit-ups
• 10 – KB Swings
• 11 – Atomic Ball Slams (50/30)
• 12 – Wall balls (20/14)

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

3 rds for Time

• 21 – Front Squats (75/55)
• 15 – Box Step-ups
• 9. – Push-ups

TBD – Whiteboard workout

2 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center-hopefully)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets) or 3 x 5

3 Rounds (You go, you go, you go….I go)

• 2 x 12m Big Rope Sled Pulls (185lb)
• 25m Burpee broad jumps
• 30 – 20 – 10 Hand Release Push-ups
• Light Jog until it is your turn

30 – 20 – 10 (Partner)

• Rower
• Hand Release Push-ups

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

21, 18, 15, 12, 9, 6, 3 – Partnered (Waterfall)

• Wall Ball (20/14)
• Push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

12 Min AMRAP (Partner)

• 1 Cal Row
• 1 Power Clean (135/95)
• 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

Strength

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 155 / 115
• 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

• 500m C2 Bike
• 2 x Med-Ball Over Shoulder (100/80)
• 10 Push-ups

Team of 3 (switch station when bike is complete)

• 500m C2 Bike
• 3 x Med-Ball Over Shoulder
• 15 Push-Ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

Warm-up

• 2 rounds
  • 5-10 Trainer bar pass-throughs
  • 1 – Deep Lunge – Warrior Stretch- 30-second hold each leg
  • 5 Scapular pulls
  • 10 Air squats
  • 1 -30-second – 1 min Squat Hold
• 2 rounds
  • Empty Barbell routine
    • 5 deadlifts
    • 5 power cleans
    • 5 front squats
    • 5 push press
    • 5 squat cleans
  • 5 push-ups
  • 3 pull-ups

For Time

• at 0 min
  • 12 Squat Cleans. (95/65)
  • 50 push-ups
  • 12 Squat Cleans

• at 10 min
  • 6 Squat Cleans (135/95)
  • 25 pull-ups
  • 6 Squat Cleans