Pre-workout accessory EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 251223 For time: - RX - For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders - INTERMEDIATE - For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders - BEGINNER - For time: 21-15-9: KB swings (18/26 lb) 50-50-50: Single-unders - MASTERS 55+ - For time: 21-15-9: KB swings (35/53 lb) 70-70-70: Double-undersRead more

251222 - RX - 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch - Score is the heaviest load for each section. - INTERMEDIATE - Same as Rx'd - BEGINNER - 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch - Score is the heaviest load for each section. - MASTERS 55+ - Same as Rx'dRead more

251221 For time: - RX - 5 rounds for time with a partner: 14 thrusters (95/135 lb) 4 rope climbs (15/15 ft) - INTERMEDIATE - 5 rounds for time with a partner: 14 thrusters (75/115 lb) 2 rope climb (15/15 ft) -BEGINNER- 5 rounds for time with a partner: 14 thrusters (35/45 lb) 4 supine pull-to-stands or 4 ring rows - MASTERS 55+ - 5 rounds for time with a partner: 14 thrusters (65/95 lb) 4 rope climbs (12/12 ft) Skill Work Post-workout accessory Accumulate: 2:00 side plank, left 2:00 side plank, rightRead more

The Reindeer Games TBARead more

251219 For time: - RX - 3 rounds for time: 400/500-m row 21 burpees 15 box jump-overs (24/30 in) - INTERMEDIATE - 3 rounds for time: 300/400-m row 21 burpees 15 box jump-overs (20/24 in) -BEGINNER- 3 rounds for time: 200/300-m row 12 burpees 10 box step-overs (20/20 in) - MASTERS 55+ - 3 rounds for time: 300/400-m row 21 burpees 15 box step-overs (20/24 in) Skill Work Post-workout accessory Accumulate: 2:00 GHD Superman holdRead more