12/20/21- Steptastic

 

Merry Apexmas 

4 sets AMRAP 3 Minutes 75 Double Unders 25 Wall Balls (20/14) Max Double Dumbbell Step Up and over (50s/35s)(24/20) - rest 1:00 between sets -

Tuesday

Biking Double Helen 1.5 mile Bike 63 KBS 53/35 36 Pull-ups 1 mile Bike 42 KBS 53/35 24 Pull-ups .5 mile Bike 21 KBS 53/35 12 Pull ups

Wednesday

Weapon of Choice For Time: 30 Power Snatches (135/95) 2,000 Meter Row 1000' Slider (20 - 50' lengths) Partition However You’d Like

Thursday

Rope Burn

5 Rounds For Time: 100 Single Unders 15 Overhead Squats (95/65) 3 Rope Climbs (15ft.)

Friday

12 Days of Christmas

For time: 1 Snatch (squat or power) /Fit- 1 DB Devil Press 2 Push Press 3 Front Squat 4 Hang Power Cleans 5 Deadlifts 6 Burpees 7 Pull-Ups 8 Box jumps 24"/20" 9 HR push-ups / HSPU 10 Air Squats 11 KB Swings (Heaviest you can use unbroken) Day 12 run loop building/ 500m row/ 25/19cal EB *Day 12 optional 12fl oz beverage FIT: Use DB's *All barbell movements use the same weight Men 135/115/95#, Women 95/75/65# DB Version - DB’s can be used for each barbell mvmt Saturday

Merry Christmas

Rest Day