Conditioning As a class, accumulate 2022 points: KB Swing (55/35), Wall Ball (20/14) = 1 point Burpee = 2 points Devil’s Press (50s/35s), Muscle Up

Conditioning 10-9-8-7-6-5-4-3-2-1- NOT for time of: Double DB SquatDB Floor PressDB DeadliftSeated DB Press Note: There are no Rx weights, athletes should challenge themselves. Sets

Strength 2 sets, each for time of:Row 1000m– rest 5 minutes – Conditioning For time (20 min cap):30 DB Power Cleans (50s/35s)30/24 Cal Row– rest

Strength Every 3 minutes for 3 sets, complete: Dual Bottoms Up KB Bench Press x 8 repsSingle-arm DB Row x 8 reps/side Then, every 3

Strength Every 4 minutes for 4 sets, complete:Double DB Deadlift x 10 reps @ 40X1Reverse Plank March w/ feet elevated x 10 reps/alternating w/ 2

Conditioning “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4

Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 25 minutes of: 2-4-6-8-10-etc of… Dumbbell Complex* (50’s/35’s) 1-2-3-4-5-etc of… Rope

Strength Every 6 minutes x 3 sets, complete: Single-arm DB Bench Press x 10 reps/side @ 40X1Single-arm DB Row on bench x 10 reps/side @

Strength Every 4 minutes for 4 sets, complete: Double KB Front Squat x 10 reps Alternating Double DB Walking Lunge x 10 reps Slider Hamstring

Strength Tabata Calorie Row – rest 1 minute – Tabata Burpees – rest 1 minute – Tabata Double Unders / Single Unders Conditioning 40-30-20-10 for

Strength Every 4 minutes for 4 sets, complete: Seated* DB Strict Press x 10 reps Supine Ring Row x 10 reps @ 2121 DB Suitcase

Conditioning For time: 10 Box Jumps (24″/20″) 10 Pull Ups10 Box Jumps (24″/20″) 20 Wall Ball Shots (20/14 to 10’/9′)10 Pull Ups10 Box Jumps (24″/20″)

Strength Every 4 minutes for 5 sets, complete:KB Suitcase Deadlift x 5 reps/side @ 31X1Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)DB

Strength Handstand Walk Drills (10 minutes)1) 12″ Line – Kick up to Handstand with 5 second hold2) 18″ Line – Kick up to Free Handstand,

Strength Every 5 minutes for 4 sets, complete: Unstable Banded Single-arm KB Bench Press x 5 reps/arm Two-arm Bent-over DB Row x 10 reps Half-kneeling

Strength Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat x 10 reps –

Strength 10 rounds of: 20 sec Row 40 sec Recovery rest 2 minutes, then… Row 500m for time Conditioning 8 rounds for time of (15

Conditioning Teams of 2, complete the following for time: 1600m Run (switch every 200m) then, 10 rounds of (alternate complete rounds)… 10 Push Presses (135/95)

Strength Every 4 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm DB Sit Up x 10 reps Hollow Rock x

Strength Every 6 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1 Step Up w/ DB Curl to Press

Strength Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3

Strength Every 5 minutes for 3 sets, complete: Single-arm DB Bench Press x 5 reps/side Single-arm Ring Row x 5 reps/side Narrow Push Up x

Strength Every 5 minutes for 4 sets, complete: DB Goblet Squat x 10 reps @ 33X1 Barbell Rear Foot Elevated Split Squat x 5 reps/leg

Conditioning In teams of 2… Complete as many rounds and reps as possible in 10 minutes of: 100m Sprint 5 Burpees 10 Deadlift (185/125) –

Conditioning “Partner Cindy” In teams of 2, complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups

Conditioning In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 30 minutes of: 30 Double Unders 20

Conditioning In teams of 2, with only 1 partner working at a time, complete the following for time: Row 1200m – switch every 30 pulls

Conditioning In teams of 2, complete as many rounds and reps as possible in 25 minutes of: 20 Plate Box Step Ups (Step Ups w/o

Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calorie Row15 Dumbbell Push Press (50’s/35’s) Note:

Conditioning “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

Conditioning For time: Run 5k

Conditioning 6 min AMRAP of: 6 Calorie Row 6 Burpees over the rower – rest 2 min – 5 min AMRAP of: 10 KB Swings

Conditioning Complete as many rounds and reps as possible in 3 minutes of: 3 Front Squats (155/105) 6 Handstand Push Ups 9 Pull Ups Note:

Conditioning For time: Row 1000m Into… 4 rounds of… 21 Push Ups 14 Alternating Front Rack Lunges (115/75) 7 Hang Power Cleans (115/75) Into… Row

Strength Every 4 minutes for 5 sets, complete: Heavy Thruster x 5 reps – increase load as possible GHD Sit Up x 10 reps Conditioning

Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball