top of page

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)


93 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page