dec 2

Dec 1, 2019

 by Ryan Webb



8 Min. AMRAP:

8 Alt. DB Snatches 50/35lb

8 Burpees

8 Cal Assault Bike


Immediately into;


8 Min. AMRAP:

8 DB Power Cleans 50/35lbs

8 Burpees

100 m run


Immediately into;


8 Min. AMRAP:

8 DB Thrusters 50/35lb

8 Burpees

8 Cal Row


Rest 5min.


7min. AMRAP:

5 Barbell Sit-Ups

10 Barbell Reverse Sit-Ups

15 Russian Twists with a 5lb. plate



3x5 squat

1x5 deadlift


17min. to get as far as possible...

5 Rounds:

10 Thrusters 95/65lb.

15 Pull-Ups

30 Double Unders


immediatley into;


AMRAP in remaining time...

10 Front Rack Lunges 95/65lbs.

15 American KB Swings 70/53

30 Double Unders





6min. AMRAP:

400m Run

100 Double Unders

Max Rounds in remaining time...

21 American KB Swings 53/35lb.

12 Pull-Ups


Rest 1min. Repeat 5 Times Total (35min.)


Start where you left off on the swings and pull-ups each round. If you're really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.



3x5 Bench press


17min. to finish...


400m Run

400m Row

20/15 Cal Assault Bike


immediately into;

5 Rounds:

10 Bench Press 135/75

10 SDHP's 115/75





10min. AMRAP:

800 m run

Max Rounds in remaining time:

10 Wall Balls (20/14)

5 DB Deadlifts 70/50s


Rest 3min.


7min. AMRAP:

400 m run

Max Rounds in remaining time:

20 Wall Balls (20/14)

10 DB Deadlifts 70/50s


Rest 2min.


5min. AMRAP:

200 m run

Max Rounds in remaining time:

30 Wall Balls (20/14)

15 DB Deadlifts 70/50s


Rest 3min. (27-30min.)



6min. AMRAP:

10 DB Lunges 45/30s (L+R= 2 reps)

15 Push-Up






3min. AMRAP: (Cardio Chest)

12/9 Cal Assault Bike

12 Toes-To-Bar

Max DB Floor Press 45/30s+


Rest 1min. x 5 Rounds


Rest until the 24min. mark....


3 Rounds: (Arms)

1min. of DB Bicep Curls

1min. of DB Skull Crushers

1min. of Rest



3min. AMRAP: (Abs)

Max Russian Twist with 25/20lb. DB

Fun little physique style day. Little bit of everything that makes us look sexy ;)




3x5 squat

1x5 deadlift


Teams of 2: Only 1 person works at a time:


1500m Row (Switch every 250m)

200 Double Unders (each)

100 Burpees

100 Jerks 135/95

Time CAP: 17 min





5 Rounds:

Min. 1) Max Cal Row

Min. 2) Max Push Press 95/65lbs.

Min. 3) Max American KB Swings 70/53/35

Min. 4) Max Double Unders

Min. 5) Max SDHP's 95/65lbs.

Min. 6) Max Sit-Ups

Min. 7) Rest

The goal is to work for 40sec. HARD and then get ready for the next minute. Remember your numbers after round 1 and try and hold them the for the next 4 rounds!



Min. 1) 15-20 Cals

Min. 2) 10-20 reps

Min. 3) 15-25 reps

Min. 4) 60-75 reps

Min. 5) 10-15 reps

Min. 6) 20-25 reps

Min. 7) Rest



5x3 press



25 Pull-Ups

40 Cals of your choice

80 Ballslam 30/25