Monday, December 25th
No workout today. Merry Christmas!!
Tuesday, December 26th
Strength
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and end Moderate-Heavy.
(Score is Weight)
Workout
ON A 12:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)(95/65)*.
Hang Power Clean Reps:
RND1 = 12
RND 2 = 10
RND 3 = 8
RND 4 = 6
RND 5 = 4
RND 6 = 2
(Score is Total Cals)
Wednesday, December 27th
Workout
EMOM x 20 MINUTES
MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups
MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)
MIN 3 – Max Burpees
MIN 4 – Rest
(Score is Lowest Round of Burpees)
Thursday, December 28th
Strength
Front Squat
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
Workout
3 ROUNDS FOR TIME
400m Run
25 Sit-Ups
10 Front Squats (135/95)
(Score is Time)
Friday, December 29th
Workout
EVERY 3:00 x 5 SETS
50 Double Unders
20 KB Swings (53/35) (35/26)
Max Pull-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Banded or Jumping Pull-ups or Bar or Ring Muscle-Ups.
Sub 100 Single for DU’s.
(Score is Lowest Pull-Up Reps)
Saturday, December 30th
Strength
Bench Press
5×5*
Workout
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
5 Hand Release Push-Ups
10 Alt. Lunges
15 Up-Downs
*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.
(Score is Total Cals)
