In Gym
"Diane" for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup then, at an aerobic (sub-maximal) pace: 1200m run --or-- 6 minutes of jump rope practice
In Gym
overhead squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, in teams of two, in a 6 minute-window, complete: 100x synchro air squat max total plate devil's press @ 45/35-lbs. *Score is total devil's presses from both partners.
In Gym
eight rounds for max reps: 20 seconds: max pushup --rest 10 seconds-- then, for time: 2-minute plank hold 45x step-up @ 50/35-lbs., 24/20" platform 1-minute farmer's hold @ 100/70-lbs. (two dumbbells) 2-minute plank hold 35x step-up 1-minute farmer's hold @ 100/70-lbs. 2-minute plank hold 25x step-up 1-minute farmer's hold @ 100/70-lbs.
In Gym
five rounds for time: 15x front squat @ 135/95-lbs. 60x double under
In Gym
for time: 30-24-18-12-6 machine calorie lateral burpee over rower single-arm snatch @ 50/35-lbs.
In Gym
three cycles: On a 90-second clock: *complete a 50-ft. handstand walk *max reps knees-to-elbows in remaining time --90-second rest-- On a 90-second clock: *complete a 50-ft. handstand walk *max reps walking lunge in remaining time --90-second rest--
In Gym
deadlift 5-5-3-3-2-2-2-2
In Gym
in teams of two, as many rounds as possible in 20 minutes*: 25x box jump over, 24/20" platform 25x hang power clean and jerk @ 95/65-lbs. 25x v-up 25-calorie row *Only one partner works at a time. Partners may alternate at any point in the workout.
In Gym
as many repetitions as possible in 12 minutes*: 2, 4, 6, 8, 10…x pull-up 2, 4, 6, 8, 10…x wall ball @ 20/14-lbs., 10/9-ft. target *Add two reps to each movement every additional round until time expires
In Gym
every minute, on-the-minute: minutes 0-5: snatch high pull minutes 6-10: hang power snatch minutes 11-20: power snatch
In Gym
three rounds for time: 20x push press @ 135/95-lbs. 400m run --or-- 500m row
In Gym
In Gym: “2026” for time: 26x air squat 20x devil's press @ 100/70-lbs. 26x air squat 20x toes-to-bar 26x air squat 20x dumbbell front rack lunge 26x air squat 20x pull-up 26x air squat 20x dumbbell thruster 26x air squat
In Gym
eight cycles, as many rounds as possible in two minutes; rest exactly two minutes between cycles: 3x hang power clean @ 115/75-lbs. 3x push jerk 4x front rack lunge 4x strict pull-up
In Gym
back squat 3-3-2-2-1-1-1-1 Begin each round every 3.5 minutes. then, for time: 50x burpee
In Gym
split jerk 2-2-2-2-2-2 *Begin each round every 90 seconds. These are light-medium, technical weights. for time: 21x ring dip 42x abmat sit-up 50x double under 15x ring dip 30x abmat sit-up 50x double under 9x ring dip 18x abmat sit-up 50x double under
In Gym
two rounds for time: 40x single-squat squat --or-- 120x air squat 30x deadlift @ 225/155-lbs.
In Gym
five rounds for time: 10x dumbbell push press @ 100/70-lbs. 7x burpee 2x rope climb
In Gym
“12 Days of Fitmas” (complete like the song) 1. strict pull-up --or-- muscle-up (bar or ring) 2. hang power clean @ 95/65-lbs. 3. front squat 4. toes-to-bar 5. sumo deadlift high-pull 6. burpee 7. thruster 8. push jerk 9. pull-up 10. hang power snatch 11. overhead squat 12. back squat
In Gym
3 sets; begin every 2.5 minutes: 5 dumbbell shoulder press + 5 dumbbell push press then, for time: 21-15-9-15-21 box jump, 24/20" platform 2x pushup (42-30-18-30-42) calorie row --or-- machine calorie
In Gym
as many rounds as possible in 18 minutes: 100m farmer's carry @ 100/70-lbs. 20x double dumbbell front rack step-up, 20" platform 15x burpee
In Gym
three rounds for time: 15x handstand pushup 21x russian swing @ 70/55-lbs. 42x air squat
In Gym
for time: 21-15-9 sumo deadlift high-pull @ 95/65-lbs. pull-up box jump, 24/20" platform
In Gym
for time: 2000m row 40x wall ball @ 20/14-lbs., 10/9-ft. 1000m row 40x wall ball 500m row 40x wall ball
In Gym
every minute, on-the-minute, for 20 minutes: minute #1: 10x barbell back rack lunge minute #2: 10x barbell push press minute #3: 20x deadlift minute #4: rest
In Gym
four cycles; as many repetitions as possible in 3 minutes; rest exactly 90 seconds between cycles: 15x toes-to-bar 5x wall climb max burpee in remaining time
In Gym
clean deadlift to mid-thigh + clean pull + clean 1-1-1-1-1 *Begin each round every 2 minutes. Light-medium, warm-up weights. clean 2-2-2-2-2-2 *Begin each round every 2.5 minutes.