December 27-Jan. 3

Monday

A. Power Cleanx2x5@75%

B1. Side Plank bendsx10/sidex3

B2. Strict KTE or T2Bx7x3

B3. L or Tuck Sit cluster 5sec.5sec.5secx3

3-6-9-12-15-18-21

Power Clean 95/65

Box Jump

Tuesday

A1. Back Squatx3x5@85%

B1. Front Rack Box Step up (no higher than 20", use plates if necessary)x5/legx4

B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x5x4

15 min AMRAP

25 FT OH DB LUNGE

8 HSPU

25 FT OH DB LUNGE

8 Pull ups-CTB if possible

Wednesday

A. 2 position Hang Snatchx2x2@75% x2x3@80%

B. Double under WORK

3 rounds

30 OHS-light!

100 DU

Thursday

A. Deadliftx2x6@85%

25 min AMRAP

Row 250 M

160 FT Farmers Carry

1 Rope Climb-legless if possible

10 AB Cals

5 Strict Pull ups

Friday

A. Front Squatx4x3@80% x3x2@85%

B1. Plank Hold-1 minutex3 perfect position

B2. 20 GHD Sit Upsx3 OR 35 abmat sit ups

9-6-3

Hang Squat Clean-heavy

Burpee over bar (lateral, fast)

Rest 3 minutes

12-9-6

Hang Power Clean

Bar facing burpee

Rest 3 minutes

15-12-9

Hang Clean&Jerk

T2B/HKR

Saturday

Teams of 3

5 rounds each person

30 Wall Ball

20 DB Snatch

10 Push Ups/Ring Dips

*Person 2 is rowing accumulating calories (biking if rowers are full)

*Person 3 is on rest


Sunday

1 minute transitions

Rowers

4 min moderate pace

:40 sec easy

:40 SPRINT

:40 sec easy

3 min moderate pace

:30 sec easy

:30 SPRINT

:30 sec easy

2 min moderate pace

:20 sec easy

:20 SPRINT

:20 sec easy

1 min moderate pace

:10 sec easy

:10 SPRINT

:10 sec easy

Bikes

4 min moderate pace

:40 sec rest

:40 SPRINT

:40 sec air squats

3 min moderate pace

:30 sec rest

:30 SPRINT

:30 sec air squats

2 min moderate pace

:20 sec rest

:20 SPRINT

:20 sec air squats

1 min moderate pace

:10 sec rest

:10 SPRINT

:10 sec air squats

#3

15 min amrap

15 Ball Slams

20 box jump overs

80 FT Double KB Carry

Monday

A. Back squatx4x1@85% x3x2@85% x2x2@90%

B1. DB Split Squatx5/legx5

B2. Strict Tempo Pull upx3x5

B3. Bicep Curlsx10x3

3 rounds

21 Pull ups-CTB if possible

15 thrusters@115/75

9 box jump 30/24



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