FRIDAY 12.20.24
Strength
Back Squat
Work Up To Heavy Set Of 3
AMRAP In 15 Minutes:
21 Alternating DB Power Snatch (50,30) RX+(55,35)
15 Toes To Bar
9 Front Squat (135,95) RX+(155,105)
THURSDAY 12.19.24
Time Trial
1 Mile Run
For Time:
50-40-30-20-10
Calorie Row *Reset
Shoulder To Overhead (75,55) RX+(95,65)
Box Jump Overs (24,20)
*Calorie Count For Women Is 40,32,24,16,8.
WEDNESDAY 12.18.24
Strength
Romanian Deadlift
4x6-8 Increasing
For Time:
27-21-15-9-3
Deadlift (205,145) RX+(225,160)
Pull Up RX+(Chest To Bar)
Wall Ball (20,14) RX+(25,20)
TUESDAY 12.17.24
Strength
4 Sets:
12-15 Ring Dip
12-15 Barbell Bent Over Row
3 Rounds For Time:
600 Meter Run
100 Double Unders
30 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
5 Rope Climbs
MONDAY 12.16.24
Strength
Power Clean (Touch & Go)
Work Up To Heavy Set Of 3
AMRAP In 20:00:
3 Rounds Of “Toes To Bar Cindy”
10 Power Snatch (95,65) RX+(115,80)
12/9 Calorie Bike *Reset
15 Lateral Bar Hop Burpee
*Two Foot Takeoff.
*One Round Of “Toes To Bar Cindy” Consists Of 5 Toes To Bar + 10 Push Ups + 15 Squats.
SATURDAY 12.14.24
Teams of two. One athlete works at a time.
AMRAP in 40:00:
50/45/40 Calorie row *reset monitor
30 Hang power clean & jerk (115,80) RX+(135,95)
50 KB goblet reverse lunge (53,35) RX+(70,53)
30 Box jump (24,20) RX+(30,24)
*Run 400 meters together at
Minute 5:00
Minute 12:00
Minute 19:00
Minute 26:00
Minute 33:00
FRIDAY 12.13.24
Skill
For time:
10 Rope climbs
Strength
Body weight skull crusher
3x12-15
AMRAP in 20:00:
8 Single arm DB devil press (50,30) RX+(55,35)
10/8 Calorie bike *reset monitor
12 Front squat (135,95) RX+(155,105)
15 Pull up RX+(Chest to bar)
THURSDAY 12.12.24
Strength
Hang power snatch
Work up to heavy set of 5
3 rounds for time:
30 Double under
30 Hand release push up
30 Double under
25 American KB swing (53,35) RX+(70,53)
30 Double under
20 DB step up (50,30) RX+(55,35) (24”,20”)
WEDNESDAY 12.11.24
Strength
Strict press
Work up to heavy set of 3
For time:
800 Meter run
30/24 Calorie row
30 Thruster (95,65) RX+(105,70)
600 Meter run
25/20 Calorie row
25 Thruster (95,65) RX+(105,70)
400 Meter run
20/16 Calorie row
20 Thruster (95,65) RX+(105,70)
200 Meter run
15/12 Calorie row
15 Thruster (95,65) RX+(105,70)
*Reset monitor
TUESDAY 12.10.24
Strength
Hang power clean + low hang power clean + power clean (touch & go)
Work up to heavy single
AMRAP in 15:00 (ladder style):
5 Deadlift (205,145) RX+(225,160)
5 Toes to bar
5/4 Calorie bike
10 Deadlift (205,145) RX+(225,160)
10 Toes to bar
10/8 Calorie bike
15 Deadlift (205,145) RX+(225,160)
15 Toes to bar
15/12 Calorie bike
…etc.
*Reset monitor