Monday 12/18
“STRENGTH”
Every 2:00 x 5 Sets:
3 Front Squats building to a heavy set
“CONDITIONING”
3 Rounds for Time:
500m Row
50 Double Unders
1k Bike
15 Thrusters (95/65)
Silver: 100 Single Unders + 75/55 lbs.
Bronze: 50 Single Unders + 65/45 lbs.
Tuesday 12/19
“CONDITIONING”
AMRAP 5 minutes:
7 C2B Pull-ups
7 Burpee Box Jumps (24/20)
REST 2:00
AMRAP 5 minutes:
7 Power Snatch (95/65)
7 Wall Balls (20/14)
REST 2:00
AMRAP 5 minutes:
7 OHS (95/65)
7 T2B
Silver: Pull-ups + 20/16″ + 75/55 lbs.
Bronze: Ring Rows + 16/12″ + 65/45 lbs.
Wednesday 12/20
“CONDITIONING”
12 Days of Christmas
1 Clean and Jerk (155/110)
2 Muscle Ups
3 HSPU
4 Pistols (2/2)
5 Burpees
6 Goblet Squats (70/53)
7 KBS (70/53)
8 DL (155/110)
9 Toes to Bar
10 Wall Balls
11 Box Jumps
1200m Row
Perform like the song:
1, 2-1, 3-2-1, 4-3-2-1, etc.
Thursday 12/21
“CONDITIONING”
5 Sets:
:30 on/:30 off Max Distance Bike
REST 2:00
AMRAP 5 minutes:
Max Meter Row
REST 5:00
AMRAP 10 minutes:
30 Double Unders
15 Power Cleans (75/55)
10 Handstand Push-ups
Silver: 60 Single Unders + 65/45 lbs. + Asst. HSPU
Bronze: 60 Single Unders + 45/35 lbs. + Push-Ups
Friday 12/22
“CONDITIONING”
10 Rounds of:
:30 Max Burpees
REST :30
:30 Max Thrusters (95/65)
REST :30
REST 5:00
For Time:
100 Abmat Sit-ups
Saturday 12/23
“CONDITIONING”
Teams of 2. Follow the leader.
AMRAP 10 minutes:
3-6-9-12…etc.
Calorie Row
Push Press (115/75)
REST 1:00
AMRAP 10 minutes:
3-6-9-12…etc.
Calorie Bike
Front Squat (115/75)
REST 1:00
AMRAP 10 minutes:
1-2-3-4-5…etc.
10m Sprints
