Monday 12/19
“Strength”
Deadlift
E2MOM x 4
6 @ 85% of 5RM
“Conditioning”
5mins of snatch technique before WOD
EMOM x 8
Min 1: 12 Burpees Over Bar
Min 2: 6 Hang Power Snatch (60% of 3RM)
Tuesday 12/20
“Strength”
E3MOM x 4 Sets
6/6 SA DB Press
6/6 Bulgarian Split Squat
*Hold two weights at side for split squat
*Do without weights for balance and form first
“Conditioning”
6 Rounds For Time
12 Wall Ball (20/14)
30 Double Unders
12:00 Cap
“Finisher”
3 Sets
10 Banded Tricep Extension
10 DB Curls (Not Alternating)
Rest 1:00
Wednesday 12/21
“Conditioning”
12 Days of Christmas
1 Clean & Jerk (155/105)
2 Pistols
3 Deadlifts (155/105)
4 Handstand Push-Ups
5 Burpee Pull-Ups
6 Box Jump Overs (24/20)
7 Kettlebell Swings (55/35)
8 Walking Lunges
9 Push-Ups
10 Double Unders
11 Toes to Bar
Row 1200m/ Bike 2500m
Partner or Solo
Thursday 12/22
“Conditioning”
4 Rounds – Each For Time
Go Every 5 mins
1600/1200m Bike
Then, Start New Clock Together
EMOM x 16
Min 1: :45 Plank from top of push-up
Min 2: :15 V-Up or Gymnastic Crucnch
Min 3: :45 Bottom of Squat Hold (no weight)
Min 4: :45 Cobra to Downward Dog
Friday 12/23
“Strength”
1 x [1PC + 1HPC + 1FS] 50%
1 x [1PC + 1HPC + 1FS] 60%
1 x [1PC + 1HPC + 1FS] 70%
3 x [2PC + 2HPC + 2FS] 80%
“Conditioning”
3 Rounds For Time
20 SA Alt. DB Snatch (50/35)
20 DB Front Squat (50/35)
2 Shuttle Runs (120ft)*
Rest 1:00
*down and back the length of the rig = 1
Silver: 35/25
Bronze: 20/15
Saturday 12/24
“Conditioning”
All For Time:
1000m Row
Rest 1:00
5 Rounds
250m Row Sprint
(:20 Rest between each)
Rest 3:00
*Complete twice through continuously
Scaled:
All For Time:
7500m Row
Rest 1:00
5 Rounds
150m Row Sprint
(:20 Rest between each)
Rest 3:00
*Complete twice through continuously
