Metcon

3 Rounds for Time:
20 Med Ball Cleans (20/14)
15 Ring Dips
8 Bar Muscle-ups

In Teams of 2

2 Rounds for Time:

20 Burpees

40 Push-ups

20 Burpees

60 Alternating Lunges

40 Push-ups

20 Burpees

80 V-ups

60 Alternating Lunges

40 Push-ups

20 Burpees

100 Air Squats

80 V-ups

60 Alternating Lunges

40 Push-ups

20 Burpees

For Time:

100 Double Unders

400 Meter Run

50 Kettlebell Swings (55/35)

50 Goblet Squats

100 Double Unders

400 meter Run

40 Kettlebell Swings

40 Goblet Squats

100 Double Unders

400 Meter Run

30 Kettlebell Swings

30 Goblet Squats

For Time:

5K Run

*Get outside and go for a 5k Turkey Trot. Try to get the whole family up and active today. Stay safe and enjoy your holiday!

5 Rounds for TIme:

15 Pull-ups

15 Wall Balls (20/14)

15 Box Jumps (24/20)

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
30 Assault Bike Calories
20 Ring Dips
10 Squat Snatches (135/95)

Metcon (Time)

For Time:
75 Front Squats (115/75)
*every break mandatory 1 min break

Metcon (AMRAP - Rounds and Reps)

AMRAP in 25 Minutes with a partner alternating movements

30 Double Unders

10 Dumbbell Power Cleans (40/25)

10 Burpees

15/10 Calorie Bike

10 Toes to Bar