Archive for December 2025
Tuesday 20251223
3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
Monday 20251222
5 rounds for time:
200-meter farmers carry
20 weighted box step-ups
Men hold two 72-lb KBs on the carry, then hold one and step a 20” box.
Women hold two 53-lb KBs on the carry, then hold one and step a 15” box.
Saturday 20251220
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Additionally, stretch for 20 minutes.
Friday 20251219
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Thursday 20251218
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 toes-to-bars
Men use a 24” box.
Women use a 20” box
Tuesday 20251216
12-9-6-3 reps for time:
1.5X bodyweight back squat
1.25X bodyweight hang power clean
Additionally, practice L-sits for 20 minutes.
Monday 20251215
21-15-9 reps for time:
Row (calories)
Thrusters
Choose a load for the thrusters that you think you can do unbroken while still rowing hard.
Saturday 20251213
For time:
Run 1 mile
25 bodyweight power cleans
Run 1 mile
Additionally, practice planks for 15 minutes.
Friday 20251212
21-18-15-12-9-6-3 reps for time:
Dumbbell push presses
Strict knees-to-elbows
Row calories
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
Thursday 20251211
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, stretch for 20 minutes.