Saturday Dec 25
With A Partner, split anyway you want or solo….
1 Thruster 155/105 (12 total)
2 Hang Clean (22 total)
3 DeadLift (30 total)
4 Burpee Over Bar (36 total)
5 Toes to Bar (40 total)
6 Pull Up (42 total)
7 HSPU (42 total)
8 KB Step Back Lunges (40 total)
9 KB Swings (36 total)
10 Wall Balls (30 total)
11 Cal Bike (20 total)
12 Muscle Ups (12 total)
Do 1 Thruster, then 2 cleans and 1 thruster, then 3 deadlifts, 2 cleans, 1 thruster and continue like that until 12 muscle ups on down.
Sunday Dec 26
6 Rounds
6 Box Jump Over
6 Hang Cleans 155/105
6 Toes To Bar
6 Front Squat
6 Burpees
6 Push Jerk
6 Pull Up
Scale the weight and or reps so that the 1st round is 3-4 minutes.
Monday Dec 27
1 Rep Max Back Squat
1 Rep Max Strict Press
Metcon:
3 4 Min Cycles
1st 2 Min
10 Front Squats 95/65 (Scale to 1/3 of your 1RM back squat)
and 1 Max set of Strict Pull Ups
2nd 2 Min
20 Cal
Tuesday Dec 28
With a partner, alternate rounds
40 Min AMRAP
10 Rounds
20 DB Hang Clean and Jerk 50/35
10 TTB/GHD
3 Min Break
10 Rounds
10 Box Jump
10 Burpees
3 Min Break
AMRAP
5 Muscle Ups
20 Second plank each side
Some groups won’t finish the Box Jump/burpees, some will get 5+ rounds of muscle ups
Score your total burpees + muscle ups
Wednesday Dec 29
With a Partner
2 Rounds (12 Min total)
Partner 1 works for 3 Min while partner 2 rests, then switch
12 Deadlift 155/105
9 Hang Clean
6 Shoulder to OverHead
Max Cal
Then Partner 1 works for 3 Min while partner 2 rests, then switch
2 Rounds (12 Min total)
20 Wall Balls
10 Burpees
Max Cal
Then Partner 1 works for 3 Min while partner 2 rests, then switch
2 Rounds (12 Min total)
3 Wall Walks
5 Dball Cleans (or Barbell cleans with bar from earlier)
Max Cal
(Score total Cals over all 36 min)
Thursday Dec 30
1 Rep Max Deadlift
1 Rep Max Bench Press
Metcon:
5 Rounds
:90 on :90 off
50 Double Unders (Scale to 45 seconds)
Max Russian KB Swings 70/53
Friday Dec 31
31 Min AMRAP
20 Push Ups
20 Sit Ups
20 Cal
20 Burpee
1 Rope Climb
1 Wall Walk
