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)