Thursday Jan 22 5 rounds 15/12 cal bike 15 deadlift 185/125 15/12 cal bike 15 bar facing burpee

Wednesday Jan 21 "Michael" 3 rounds: 800m run 50 good mornings 50 sit-ups *compare to 3/6/25

Tuesday Jan 20 Hang power clean 3-3-3-3-3-3-3 *compare to 9/24/25 Optional abs: 50-40-30-20-10 Butterfly kicks (left+right=1) 10-8-6-4-2 Sit-up (rt elbow to left knee) 50-40-30-20-10 butterfly kicks 10-8-6-4-2 Sit-up (lt elbow to right knee)

Monday Jan 19 4 rounds: 1000m row 20 pull-ups 30 box jumps 24/20

Friday Jan 16 40 AMRAP: 800 m row 50 ft sled push 15 burpee broad jump 15/12 cal bike 15 wall ball 20/14

Deadlift

21-18-15-12-9-6-3 Sumo deadlift high pull 75/45 Push jerk 75/45

AMRAP 20: 500 m row 25 pushups

Nancy

3 rounds for time: 4 rope climb 40 grasshoppers 100m farmer carry 53/35

Griff

Wednesday Jan 7 Front Squats 1-10-1-20-1-30 *compare weights to Oct 23 Optional: 21-15-9 Cal bike Burpee over bar

AMRAP 20: 100 double under (200 singles) 50 shoulder to overhead 95/65 25 ab mat situps (Rx+: ghd)

3 rounds: 100 ft walking lunge 50 air squats 25 good mornings (RX+: hip extension)

Friday Jan 2 Clean and Jerk 3-3-3-3-3-3

Thursday Jan 1 AMRAP 45: 1000m row 100m farmer carry 53/35 800m run 80 wall ball 20/14 600m row 60m weighted overhead lunge 35/25 400m run 20 burpee broad jump

Wednesday Dec 31 10 rounds: 15 deadlift 135/95 15 pushups

Tuesday Dec 30 1000 m row 20 ab mat sit-up (Rx+ ghd) 750 m row 40 toe to bar 500 m row 60 weighted sit-up 25/35

Monday Dec 29 10 shoulder press 105/75 15 overhead squat 105/75 20 push press 105/75 25 front squat 105/75 30 push jerk 105/75 35 back squat 105/75

12 days of Christmas