Week of Dec 26 - Jan 1

Monday Dec 26

🎉🥳🎂 Happy Birthday today to Mike Lieffers!!

Read the story of how this workout originated here

Hero Workout "Chad"

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Scaled Option

60 min AMRAP

50 Step ups

25 Cal Row or Bike

Compare to Dec 26, 2019, 2020, 2021

We do this workout on boxing day in honor of all the heroes in our world who run towards situations when the rest of us would run away. We know the holidays can be an especially difficult time for those struggling with mental health and we encourage you to please reach out any time you feel like you need help. We are always here.

Canada's suicide help line is available 24/7 at 1-833-456-4566 and more resources are available at talksuicide.ca.

Tuesday Dec 27

🎉🥳🎂 Happy Birthday today to Piper Mackie!!

OT90x6

1-3: 1 Pause Back Squat

4-6: 1 Back Squat

---

3 rounds

1 min at each

Row Cals

Burpee

Bike Cals

Rest

Wednesday Dec 28

🎉🥳🎂 Happy Birthday today to Katie Campbell and Rhett Kirk!!

20 min AMRAP

1 Snatch

2 Thrusters

3 Clean & Jerk

4 Front Squat

5 Deadlift

Rest 1 min

Start at 95/65 or 135/95 and build. Same weight for whole set.

Compare to Dec 27/21, Jan 3/22

Thursday Dec 29

OTM x 30

1) Rope Climb

2) Strict Toes to Bar

3) Strict Ring Dips or Muscle ups

4) Strict Pull ups

5) Hollow Hold

6) Pistols

Friday Dec 30

🎉🥳🎂 Happy Birthday today to Eve Morin and Kabri Rutley!!

5 min Row

1 min rest

5 min Ski

1 min rest

5 min Bike

1 min rest

5 min Double unders

Saturday Dec 31

25 Snatch (135/95)

50 HSPU (Push ups or DB Push press)

75 Pull ups (25 banded - 50 jumping)

100 Wall Balls (20/14)

30 Min Time Cap

Beast - Squat Snatch

RX - Power Snatch

Compare to Dec 31/21

Sunday Jan 1

Partner Girls

With a partner, share the reps and work your way through:

Annie

50-40-30-20-10

Double Unders

Sit Ups

Grace

30 Clean and jerks (135/95)

Karen

150 Wall Balls (20/14 to 10ft)

Diane

21-15-9

Deadlift (225/155) or ~50% of 1RM

Handstand Push Up

Fran

21-15-9

Thrusters (95/65) Pull Ups

30 min soft CAP (if you're on Fran, finish it off)

Compare to July 1/22