12 Days of Christmas 12 Rounds for time: 1 Muscle up 2 KB Snatch -53lbs./35lbs. 3 Wall Ball – 20lbs./14lbs/  –  12 foot target 4 Box Jumps – 32″/24″ 5 Thrusters – 95lbs./55lbs. 6 Air Squats 7 Abmat Sit ups 8 Ball Slams – 40lbs./30lbs. 9 Double Unders 10 Ring pull ups 11Cleans – 65lbs./45lbs. […]

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post total for each exercise to comments: bonus if you know what movie the picture is from?

“Whitten” Five rounds for time of: 22 Push press 45 lbs 22 Box jump, 24 inch box DU’s 75 22 Burpees 22 Wall ball shots, 20 pound ball

On the minute every min for 15min or until Failure to complete the Round in the set minute. 4 Clapping Push ups 8 Kettle Bell Swings, 2 Pood 12 Air Squats Rest 5min 3 Rounds 1min Hollow Rock 1min sit ups Rest 30sec between sets. Hollow rock how to video