Monday -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 Empty Bar Front Squats / 50 Skips / 10 Box HSPU
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: 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
