5 minute max calories- bike or row
5 minute rest
4 minute max calories- bike or row
4 minute rest
3 minute max calories- bike or row
3 minute rest
2 minute max calories- bike or row
2 minute rest
1 minute max calories- bike or row
*score total calories added together
A. Clean & Jerk – work to a heavy single for the day 15-20 minutes, score
B. Main site
For max reps each round
Minutes 0-3 run 400 max pull-ups
3-4 rest
4-7 run 400 max rep clean & jerks 105/155
7-8 rest
8-11 run 400 max pull-ups
11-12 rest
12-15 run 400 max rep clean and jerk
*score reps of total pull-ups and C&J’s separately
Open Gym / Yoga
Apple Pie
4 rounds:
100ft waking lunge with plate overhead (45/25)
30 box jumps
20 burpees
10 Handstand push-ups
A. Warm-up pace
3 rounds
6-8 reps DB bench press
15-20 GHD
5 10m shuttle sprints
B. Fried turkey
12 rounds of:
15 10m shuttle sprints
15 pushups
A. Deadlift 5×3
B. Mashed Potatoes
AMRAP 12
5 deadlifts (155/225)
12/15 calorie row
25 air squats
A. 10-20 push-ups
20 bicycles (abs)
3 rounds no time
B. Cranberry Sauce
AMRAP 8
8 alternating hang clean (50/70)
6 burpees
4 chest to bar pull-ups
A. Power snatch 2 EMOM x 8
B. Winter Warlock (adapted from Street Parking)
Every 4 minutes for 5 rounds:
40 double unders
12 power snatch (55/75)
20 wall balls
Mulled Wine
800m run
-then-
3 rounds
21 sit-ups
15 push press (65/95)
12 pull-ups
-then-
bike 42/60 calories
Open Gym/ Yoga
