STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
50 Double-Unders
50 Air Squats
50 Double-Unders
50 Dumbbell Bench Press (50/35)
SATURDAY 221224
WORK CAPACITY:
"12 Days of Christmas"
1 Deadlift (115lbs/80lbs)
2 Clean & Jerks (115lbs/80lbs)
3 Front Squats (115lbs/80lbs)
4 Thrusters (115lbs/80lbs)
5 Burpees
6 Chest-to-Bar Pull-ups
7 Box Jumps (24in/20in)
8 Toes-to-Bar
9 Wall Balls (20lbs/14lbs)
10 Kettlebell Swings (24Kg/16Kg)
11 Handstand Push-ups
120 Double Unders
Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
FRIDAY 221223
WORK CAPACITY:
10 Rounds for time of:
250 meter Row
*Rest 1 min between each round*
THURSDAY 221222
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
75 Double-Unders
50 Back Squats (45/35)
WEDNESDAY 221221
WORK CAPACITY:
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800 Meter Run
TUESDAY 221220
STRENGTH:
Push Jerk 5-5-5-5-5
WORK CAPACITY:
For Time:
15 Bar Facing Burpees
5 Push Jerks (225/155)
12 Bar Facing Burpees
4 Push Jerks (225/155)
9 Bar Facing Burpees
3 Push Jerks (225/155)
MONDAY 221219
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (275/185)
10 Box Jumps (24/20)
15 Wall-Balls (20/14)
SATURDAY 221217
WORK CAPACITY:
5 Rounds for time of:
18 Dumbbell Power Cleans (50/35)
15 Dumbbell Front Squats (50/35)
12 Dumbbell Push Jerks (50/35)
*Rest 2 minutes after each round*
FRIDAY 221216
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Hang Power Snatch (95/65)
THURSDAY 221215
WORK CAPACITY:
For Time:
15 Bar Muscle-ups
30 Handstand Push-ups
10 Bar Muscle-ups
20 Handstand Push-ups
5 Bar Muscle-ups
10 Handstand Push-ups
WEDNESDAY 221214
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
One max set of Front Squats
@ 75% of your bodyweight
TUESDAY 221213
WORK CAPACITY:
For Time:
2000 Meter Row
100 Burpees
20 Deadlifts (315/205)
MONDAY 221212
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
25 Double-unders
10 Push Press (115/80)
SATURDAY 221210
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
30 Deficit Strict Handstand Push-ups (3.5”/2.5”)
FRIDAY 221209
WORK CAPACITY:
6 Rounds of:
Max distance Row in 2 minutes
2 Minute Rest
THURSDAY 221208
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
AMRAP in 9 minutes of:
9 Deadlifts (155/105)
6 Burpees
3 Power Cleans (155/105)
WEDNESDAY 221207
WORK CAPACITY:
4 Rounds for time of:
30 Back Rack Lunges (155/105)
15 Box Jump Overs (24/20)
15 Toes to Bar
TUESDAY 221206
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 9 minutes of:
1 Strict Pull-up , 2 Push-ups, 3 Air Squats
2 Strict Pull-up , 4 Push-ups, 6 Air Squats
3 Strict Pull-up , 6 Push-ups, 9 Air Squats
etc…
MONDAY 221205
WORK CAPACITY:
4 Rounds for time of:
60 Double-unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Alternating Dumbbell Snatch (50/35)
SATURDAY 221203
WORK CAPACITY:
AMRAP in 12 minuts of:
3 Burpee Muscle-ups
3 Squat Cleans (225/155)
*into*
8 Minutes to find a 3 rep max Squat Clean
