Strength: EMOM 12: Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10) Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11) - Use the same weight...

Conditioning: 7 RFT: 7 Front Squats (135/95) 14 Toes to Bar Accessory: 3-4 Rounds for Quality: 12 Lying DB Hamstring Curl @ moderate...

Conditioning: Deck of Cards Teams of 2, for time (no cap): Hearts: Echo Bike Calories Diamonds: Pushups Spades: V-ups Clubs: Goblet...

Conditioning: 12 Days of Christmas For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang...

Strength: 6 sets: 2 Power Cleans + 2 Front Squats + 2 Jerks (Push or Split, build-in weight) - Complete a set every 2:00, complete reps...

Conditioning: Teams of 2 for time: 5 Rounds (each) P1: 15 Dumbbell Bench Press (50s/35s) P2: 15/12 Calorie Echo Bike - Both partners work...

Conditioning: AMRAP 15: 10-20-30-40-50... Wall Balls (20/14) 5-10-15-20-25 Burpee Box Jump Overs (24/20) Accessory: 3-4 Rounds for...

Gymnastics Skill Session: We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency....

Strength: 3 sets: 8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit - Complete a set every 2:00 - The Lunge accessory work...

Conditioning: For Time: 100ft Single Dumbbell Walking Lunge (50/35) 5 Wall Walks (OR 50ft Handstand Walk) 25 Toes to Bar 100ft Single...