December 2025

“Death By Burpee” Minute 1: 1 Burpee Minute 2: 2 Burpees Minute 3: 3 Burpees … Add 1 Rep Each Minute Until Failure

5 min AMRAP Max Cal Machine (teams of 2) 5 min EMOM 30 DUs Max Burpees in remaining time *1 partner works at a time 5 min AMRAP Max Cal Machine (teams of 2) 5 min EMOM 30 DUs Max Burpees in remaining time *1 partner works at a time 5 min AMRAP Max Cal

30 min AMRAP: 10 Strict Pull-ups 20 x 10-Meter Farmer’s Carries (50/35)’s 30 Hand-Release Push-ups 40 x 10-Meter Shuttle Runs 50 Sit-ups

For Time: 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo Bike 30 Thrusters 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo Bike Barbell: (95/65)

For Time: 400-300-200-100-50m Run 25-20-15-10-5 Burpees Jumping Air Squats

For Time: 15-14-13…3-2-1 Sit-ups 1-2-3…13-14-15 Push-ups

For Time: 1 Man Maker (use DB or object) 200 Meter Run 30 Double Unders (or lateral hops) 4 Push-Ups (or Handstand Push-Ups) 5 Object Ground to Shoulder 6 Good Mornings 7 Burpees 8 Toes to Bar or V-Ups 9 Box Jumps or Step-Ups 100 Meter Farmer’s Carry (DBs or objects) 11 Object Ground to

3 Rounds For Total Reps: 1:00 of Dumbbell Thrusters 1:00 of Toes to Bar 1:00 of Box Jumps (24″/20″) 1:00 of Double Dumbbell Hang Power Snatches (35s/25s) 1:00 of Echo Bike Calories -Rest 1:00 Between Rounds- Score: Total Reps

For Time: 15 Wall Walks 40 x 10-Meter Shuttle Runs 200 Meter Farmer’s Carry (50s/35s) 40 x 10-Meter Shuttle Runs 15 Wall Walks

For Time: 30 Power Cleans (155/105) 200 Meter Farmer’s Carry (50/35)’s 1,000/900 Meter Row Time Cap: 15 Minutes