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By: Mark Masavage
3 rds Warm-Up 40 minute AMRAP Ski Erg 1000m – Sled Push * 2 x 25m 102kg (225lb) Sled Pull * 2 x 25m 78kg (171lb) Burpee Board Jump 80m – Rowing 1000m – Kettle Bells Farmer Carry 200m 2 x 16KG (35lb) Sandbag Lunges 100m 10kg (22lb) 100 Wall Ball – 4kg (9lb)
3 rds Warm-Up 12 Days of Christmas
3 rds Warm-Up 3 rds for Time TBD – Whiteboard workout
39 minute EMOM (:50 work :10 Transition) Work at your own pace – No calorie goals today
3 rds Warm-Up Death By Rower (EMOM) TBD – Whiteboard workout
Five rds Warm-Up 5 Rounds For Time (TBD) AMRAP as a group
2 rds Warm-Up 5 Rounds Partner (I go, you go) (Time TBD) AMRAP Partner Partner 1 Partner 2 Switch After Partner 1 completes the work. Partner 2 will run down to the kettlebells.
3 rds Warm-Up 10 Rounds 100 Sit-ups
3 rds Warm-Up 2 Rounds 100 Sit-ups
2 rds Warm-Up Strength: Bench Press (In Fitness Center-hopefully) 3 Rounds (You go, you go, you go….I go) 30 – 20 – 10 (Partner)
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