Dec. 19-Dec 24
Monday
A. Hang Snatch+OHS+Snatch+Snatch-2 sets
B. Snatch EMOM 12-start at 75% and on the last rep try to hit 90%-no more than ONE miss total
3 rounds
200M Run
2 Rope Climbs OR 6 chin ups or inverted body rows
8 OHS@115/75
16 bar facing burpees
Rest 3 min after each set
3 rounds
20/15 cal bike
2 Rope Climbs
80 DU
8 BarMU OR 8 dips/push ups etc
Rest 3 min after each set
Tuesday
A. Back Squatx3x8-start at 65% and build to 90%
EMOM 32-40 depending on time
1-10/7 cal Bike
2-6 KB Snatch/side
3-12/9 cal row
4-5-10 HSPU
Wednesday
A. Deadliftx3x8-start at 65% and build to 90%
B. Bench Pressx3x8-start at 65% and build to 90%
C. Farmers Carry 100 FTx4
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks
Thursday
Aerobic
3 sets
800M Run
1 min rest
400M Run
1 min rest
into
4 sets
100M Fast
100M Slow
Friday
A. Clean from High Hangx2x4
B. Clean+FS+Clean+Jerk+Cleanx2-goal is 85%
C. Clean and Jerkx2@90%
D. Pause FSx2x3@80% x1x5@heavy AF with great form
Date night-pick a classic girl CF workout
Saturday
12 days of Christmas
1 Squat Clean and Jerk@135/95
2 HSPU
3 box jumps 30/24
4 T2B
5 burpees
6 HPC
7 wall ball, 20/16#
8 DB Alt. Snatch
9 KBS 70/53
10 walking lunge steps
11 CTB pull ups
12 Front Squats@135/95
Option 2-Mayhem
1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)