Amrap 25
Teams of 2
200m Farmer carry switch whenever
150′ Double DB walking lunge
100′ Weighted DB bear crawl
50 DB bench press
40 Wall Balls
30 Med ball sit up passes
20 Sandbag Cleans
RX+ 50s/35s 20/14
RX 35s/25s 20/14
Pico choose DB 14/10
5 Rounds Every 6 Min
RX
200m Run
6 HSPU
9 Burpee Pull Ups
12 Hang Snatch 95/65
200m Run
Pico
200m Run
6 Z press
9 Burpees to target
12 Hang snatch
200m or curb run
Slowest round is your score
12 Days of Christmas
1 Thruster
2 Shoulder to overhead
3 Hang Power Cleans
4 Deadlifts
5 T2b
6 Box jumps
7 KB swings
8 Lunge Steps with KB
9 Push ups
10 Pull Ups
11 Wall Balls
12 Calorie Machine
RX+ 135/85 53/35 20/14 24/20
RX 105/75 35/25 20/14 24/20
How the workout works
1
21
321
4321
54321
……..
12,11,10,9,8,7,6,5,4,3,2,1
Amrap 12
Spicy RX
30/24 Calorie Row
20 DB Bench 50/35
100 Double unders
Mild RX
30/24 Calorie Row
20 DB bench 35/25
100 Combo jumps
Pico
25/20 Calorie Row
15 DB bench
100 singles
Team of 2
– 40 sb box step ups-
•100 cal row
• 80 s2oh
• 30 synchro shuttles down/back
• 80 pull ups
•100 cal row
-40 sb box step ups-
Spicy – 100/70 sb, 115/83, 20 inch box.
Mild – 70/50 sb, 95/63, 20 inch box.
Pico- med ball sub for sandbag
Pico Team of 2
– 40 sb box step ups-
•80 cal row
• 60 s2oh
• 30 synchro shuttles down/back
• 60 pull up variation
•80 cal row
-40 sb box step ups-
