MONDAY
Strength/Skill
EMOM x 8
3 Box squats @ 50% 1RM Back Squat
*Focus on speed and technique.
Workout Of The Day
15 min AMRAP
15/12 Cal Row
5 Strict Pull up
10 Hand Release Push ups
20 Bodyweight Forward Lunges (in place)
Top Scores – 6 Rounds
Minimum Goal – 3 Rounds + Pull ups
TUESDAY
Strength/Skill
Every 2:00 x 5 sets:
1 Split Jerk @ 85-95%
*Build across sets within the % range.
Workout Of The Day
EMOM x 15
Min 1 – Russian KB Swing x 12-15 reps
Min 2 – Wall Sit x AMRAP in 30 sec
Min 3 – KB Plank Pullthrough x 8-10/side
Min 4 – Back to Wall HS Hold x AMRAP in 30 sec
Min 5 – KB Turkish Get up x 2/side
Scaled/Beginner: Sub handstand hold for pike hold from box as needed
WEDNESDAY
Strength
Workout Of The Day
12 DAYS OF CHRISTMAS WORKOUT
THURSDAY
Strength/Skill
CHRISTMAS 8.30AM WORKOUT
Workout Of The DaY
Friday
Strength/Skill
Workout Of The DaY
REST DAY
SATURDAY
In Teams of 2:
25 min AMRAP
1 Round of DB “DT”
2 Rounds of “Cindy”
30/24 Cal Row
*1 Round of DB DT = 12 Deadlift + 9 Hang Power Clean + 6 Shoulder to Overhead – 50/35lbs (22.5/15kg)
*1 Round of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
*Share all reps in any way, switch at any time. Mixed pairs row 27 cals
Top Scores – 5-6 Rounds
Minimum Goal – 3 Rounds
