Monday
Buy in – EA Warm Up
12 Days of Christmas:
1 Power Clean (95/65)
2 Ring Dips
3 Burpees
4 Pullups
5 T2B
6 Push-ups
7 Jump Squats
8 Scissor Squats / Split Squats
9 Box Jumps
10 Wall Ball
11 KB Swing (55/32)
12 Thrusters (95/65)
Tuesday
Buy in – 2 Rounds
500m Row or Ski / 10 Pause Zombie Squats / 10 Box HSPU / 10 Each Way Kneeling KB Around The World
A) Build to a heavy Front Squat (not max)
Metcon – “Princess SnowFlake”
50 DU, 10 Strict HSPU, 40 DU,8 Strict HSPU, 30 DU,6 Strict HSPU, 20 DU, 4 Strict HSPU, 10 DU, 2 Strict HSPU
Wednesday
Buy in – 3 Rounds
10 Cossack Squats / 10 Hip Flows / 10 Empty
Bar Thrusters / 10 Power Snatch / 1 min supinated hang
A) Build up in Weight for 3 lifts
Metcon – 3 Wise Men
20 Squat Cleans (185/135)
20 Squat Snatch (135/95)
20 Thrusters (155/105)
Buy out – Foam roll/ BB smash BODY!!
Thursday
Wednesday
Buy In: Mobility soup and movement specific warm-up
The Frozen Fifty
50 Cal Row
50 GHD Situps (scale as needed)
50 C2B Pullups
50 Back Squats (135/95) – from Rack
50 Burpee Box Jumps
50 K2E
50 Front Squats (95/65#) – from floor
50 DU
Friday
Buy in – 3 Rounds of 3 reps of each movement
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 (each leg)
8 Power Clean and Jerk (95/65)
December 18, 2023
