Mon Dec 26
Build to a heavy 1 rep Back Squat
Build to a heavy 1 rep Strict Press
Metcon
3 Rounds
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 or 30 seconds of pulling work.
2nd 2 Min
20/15 Cal – RX+ 30 Cal
Tues Dec 27
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
Wed Dec 28
With a Partner
2 Rounds Each (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 in remaining time
Then Partner 1 works for 3 Min while partner 2 rests, then switch
2 Rounds Each (12 Min total)
20 Wall Balls (20/14)
10 Burpees
Max Cal in remaining time
Then Partner 1 works for 3 Min while partner 2 rests, then switch
2 Rounds Each (12 Min total)
3 Wall Walks
5 Dball Cleans (100/70) (or Barbell Squat Cleans 155/105)
Max Cal in remaining time
(Score total Cals over all 36 min)
Thurs Dec 29
Build to a heavy Deadlift
Build to a heavy Bench
Metcon
5 Rounds
:90 on :90 off
50 Double Unders (Scale to 45 seconds)
Max Russian KB Swings 70/53
