Archive for December 2025
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.
Tuesday 20251209
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
Men hold two 40-lb dumbbells and step to a 24” box.
Women hold two 25-lb dumbbells and step to a 20” box.
Monday 20251208
5 rounds for time:
Run 400 meters
8 squat snatches
Saturday 20251206
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 squats
20-calorie row
30 sit-ups
Additionally, practice scales for 20 minutes.
Friday 20251205
5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.