“Helton”
3 rounds for time:
– 800m run
– 30 DB hang squat cleans (50/30)
– 30 burpees
“12 Days of Christmas”
1: DB man maker
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings (53/35)
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs
12: burpees
RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell
RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell
*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.
*40 minute cut-off.
A) Every 3 minutes x 6 sets:
– 5 deadlifts @ 72-75%
– 5 bench press @ 72-75%
B) 3 sets for quality:
– 8/side BB weighted step-up*
– 8 BB bent over rows
*At or above last week’s heaviest set weight.
C) 3 sets:
– reverse sled drag x 1 length
– hill sprint + walk back
3 full sets of:
5 min AMRAP
– 750/600m row
– in remaining time cycle
- 10 wallballs (20/14)
- 5 burpees
R3M
5 min AMRAP
– 600m run
– in remaining time cycle
- 10 KB swings (53/35)
- 5 box jumps – step down
R3M
*Goal is to achieve same rep count every set.
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3&4: 3@80%
Set 5&6: 2@85%
Set 7&8: 1@87-90%
*Focus on breathing and bracing appropriately.
B) For time:
– 800m run
– 30 double KB/DB front rack lunges
– 15 strict pull-ups
– 20 double KB/DB front rack lunges
– 12 strict pull-ups
– 10 double KB/DB front rack lunges
– 9 strict pull-ups
– 800m run
*Pull-ups can be a mix of supinated and pronated.
*Lunges should be weighted so they are mostly unbroken but tough.
A) Every 3.5 minutes x 5 sets:
– 6 deadlifts @ 70%
– 6 bench press @ 70%
B) 3 sets for quality:
– 8/side BB weighted step-ups
– 8/side DB bent over rows
– 8 DB 3-way shoulders (front, lateral, reverse)
C) 20 KB Turkish get-ups (10/side)
*Heavy but fluid. Split reps however.
A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 7 overhead squats
– 6 burpees over the bar
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
