Warm-Up.
Scapular Pull-Ups x 10-15 + Static Hang x As Many Seconds As Possible
Hip CARs

Followed by…

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

A.
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

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DmitryLuke TiptonMike SlagleCandy OlkeyChris M. Recent comment authors
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Dmitry
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Dmitry

A. bike – 15 burpee over box, 60 cm – 9 T2B – 18 DU – 45 front squat, 60 kg – 8 push-ups – 23 118 reps B. Scaled to 18 EMOM (3 rounds): bike – 10 burpee over box, 60 cm – 6 T2B – 11 DU – 30 front squat, 60 kg – 5 push-ups – 15 231 rep

Luke Tipton
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Luke Tipton

A. 21 cal Row
14 BBJO
19 T2B
82 Double Unders
14 Front Squats
45 Push ups

B. 4 rounds of EMOM – 520 reps
14 cal row
9 BBJO
13 T2B
55 Double Unders
9 Front Squats
30 Push Ups
*had to take a 1 min rest in the last round before T2B’s. What a way to jump back into it.

Mike Slagle
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Mike Slagle

A. Rower cals (no AB) 24
BBJO: 12
T2B strict: 14
DU: 65
Deadlifts 185 lb (front squats yesterday): 18
Pushups: 30

B. 4 rounds of each. I didn’t finish pushups a couple of rounds or deadlifts on the last set. This was a grinder to start the week. Good work after overeating all weekend!

Candy Olkey
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Candy Olkey

Great WU
A. AS RX
AB – 16 / BBJO – 12 / T2B -23 strict UB / DU – 56 / FS – 13 / PU – 33
B. Went for 2 sets of each
AB – 10.5 / 8.5
BBJO – 7/7
T2B – 15/15 strict
DU – 40/40 UB both
FS – 8/8
PU – 23/23
***Only gave myself 1 hour in the gym today…running low on sleep from now until Christmas is over…but getting some work in makes the short sleep much more restful.

Chris M.
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Chris M.

Tricky set-up – did my best not to sandbag the baseline.
A. As Rx (American)
AB: 20 | BBJO: 12 | 2p KB Swings: 22 | DU: 85 | FS: 16 | PU: 35
B. As Rx – 4 sets of:
AB: 13 | BBJO: 8 | 2p KB Swings: 15 | DU: 55 | FS: 11 | PU: 23
… got through by breaking the swings 10-5, FS: 6-5, PU: 10-7-6
… crushed by the end … nothing left.

Anika Tipton
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Anika Tipton

A. No counter on bike
Bbjo- 12
T2b-20
Du-56
Fs-16
Pushups-25
B.rode bike for 60 secs
Bbjo-8
T2b-13
Du-36
Fs-10
Pushups-16
Stayed with these numbers for all the rounds. Was definitely a tough workout to come back to after all the thanksgiving debauchery!

Seth C.
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Seth C.

Box Squats / EMOM conditioning (home alone) WU Foam roll 2 rds x3-5 ea. PS stretch Dog leg circles Cat/ Camel Bird Dogs Dynamic use driveway 2 rds H2T /HWs Land swimmers (shoulder mobility) Band pull aparts High knee skips/Hip Openers Karoke low /high A. Box Squats 3×5+ 1. 235 2. 275 3. 305 x11 P1RM = 416 5×10 squats 185/205/225/245/255 B. EMOM x24 min (4 sets) using numbers found in one round Min 1: 12 Cal row (20) Min 2: 15 Burpees (30) Min 3: 12 T2Bs /K2Es (28) Min 4: 20 DUs (40) Min 5: 10 FS (135/95)… Read more »