Monday:
Buy in – Ea Warm up
A) Front squat – build to 1rm
B) Back squat – build to 1rm
Tuesday
Squat Tests
or recovery day if you squatted Monday
Wednesday
Buy in – 2 Rounds
1 Min Skipping Practice / 15 Banded Good Mornings / 10 Banded Clamshell each side / 30 Second HS Hold / 10 Box HSPU
A) Build to a Heavy 3 Deadlift
Princess SnowFlake
50-40-30-20-10 Double Unders
10-8-6-4-2 Strict HSPU
Thursday
Buy in – EA warm up
12 Days of Christmas
1 Power Clean 95/65
2 Ring Dips
3 Burpees
4 T2B
5 Pull Ups
6 Push Ups
7 Jumps Squats
8 Jumping Lunges
9 Box Jumps 24/20
10 Wall Balls 20/14
11 KBS 55/35
12 Thrusters 95/65
Friday
Buy in – 3 rounds of 3 reps each
Partner Metcon – “8 Crazy Nights”
Partner Style one round at a time
8 rounds for time
8 Jump Squats
8 Push ups
8 Box Jumps
8 Burpees
8 Pull ups
8 T2B
8 Mountain Climbers
8 C+J (95/65)
December 15, 2025
