Spend 15 minutes building to today's heavy single Push Press
B: Metcon (AMRAP - Rounds and Reps)
Then partner AMRAP 15 minutes:
250m Run together
20 DB one-arm overhead reverse lunges (R+ 35/20 Rx 25/15)
40 Renegade Rows (one arm at a time)
60 DUs (scale 10 attempts and 20 singles per person)
Run 250m together. Then Partner A does 10 OH reverse lunges (5 each leg) then partner B does 10. Next Partner A does 20 renegade rows (10 each arm) then Partner B does 20. Then Partner A does 30 DU then Partner B does 30. Run and repeat. Happy new year!!
In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:
60sec of Single Arm Alt KBS (R+53/35, Rx44/26)
60sec of Rest
60sec of Single Arm Alt DB Snatch (R+55/35, Rx 45/25)
60sec of Rest
60sec of Box Jump Overs (R+24/20, Rx20/16″)
60sec of Rest
60sec of Jump Alt Lunges
60sec of Rest
60sec of Anchored Sit-Ups
60sec of Rest
One partner works for the entire 60 sec, and then rests while their partner works for 60sec at the same movement. Each partner will cycle through until they complete each station 3 times.
Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.
