Strength

Rx+:
Max Unbroken Strict Ring Muscle Ups

Rx:
Max Unbroken Strict Chest to Bar Pull Ups
Rest :30
Max Unbroken Push Ups

Fx:
Max Unbroken Strict Pull Ups
Rest :30
Max Unbroken Push Ups

Scaled:
Max Unbroken Ring Rows
Rest :30
Max Unbroken Knee Assisted Push Ups

Conditioning

With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Row (Fx: 7/5)
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Rest 1:00

With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Ski (Fx: 7/5)
10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)

Rest 1:00

With a Partner
AMRAP 4
Alternating Reps
Burpees

Rest 1:00

Celebrate the holidays with your Route 7 Family! We are hosting our First Annual White Elephant Party tonight at 7 PM!

Strength

25:00 to Establish:
2RM Deadlift

Conditioning

AMRAP 8
16 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))
24 Toes to Bar (Fx: 16)

Strength

5 Rounds
20 Banded Biceps Curls
20 Banded Triceps Pull-Downs
10 Pendlay Rows
10 Bench Presses

Conditioning

Benchmark Tests:

Max Unbroken Double Unders

Bike Time Trial:
50 Calories

“12 Days of Christmas”

For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs

Fx:
For time:
1 Clean and Jerk (135/95)
2 Chest 2 Bar Pull-ups
3 Handstand Push Ups
4 Front Squats (135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/95)
12 Rope Climbs

Complete the workout with the same structure as the song:
1
2, 1
3, 2, 1
4, 3, 2, 1…

Strength

E2MOM 6
2 Clean Deadlifts + Tall Clean (↑)
Directly Into
E2MOM 6
2 Clean Deadlifts + High Hang Squat Clean (↑)
Directly Into
E2MOM 6
1 Squat Clean (↑)

Conditioning

AMRAP 7
100m Run to Start Each Round
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)