Deadlift
5 sets of 3
“Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7/5 Calorie Bike
Partners complete full round, then switch.

“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Teams of 3:
“The Broomstick Total”
With a 12:00 Running Clock, the team will find a 1-Rep Heavy at each Movement:
Bench Press
Clean
Overhead Squat
Workout #2 – “Spooky Sprint”
As a Team, for Time:
90 Calorie Row
75 Pull-Ups
60 Burpees
Workout #3 – “The Pumpkin Dash”
AMRAP 15:
400m Team Run w/ 20# Medball
Any time remaining, rounds for time of:
15-12-9 Calories on the Bike
15-12-9 Repetitions of Medball Squats
15-12-9 Barbell Repetitions

“Saved by the Bell”
5 Rounds:
21 Air Squats
15/10 Calorie Bike
9 Alternating Dumbbell Snatches (50/35)

“Annie Got Wrecked”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95/65)

“12 Days of Christmas”
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)