Monday
Buy in EA Warm up
A)12 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day .
**Minimum of 10 sets. Can do as many as 12 sets
B) 12 Sets of (New set every minute)
1 Front Squat
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets
Metcon – “Princess Snowflake”
50-40-30-20-10 – Double Unders
10-8-6-4-2 – Strict HSPU
Tuesday
Buy in – EA Warm up
then set up and do a couple reps of each
Metcon – ‘12 days of Christmas’
1 – Power Clean
2 – Ring Dips
3 – Burpees
4 – Toes To Bar
5 – Pull ups
6 – Push ups
7 – Jump Squats
8 – Scissor Squats
9 – Box Jumps 24/20
10 – Wall balls 20/14
11 – KBS 53/35
12 – Thrusters 95/65
Wednesday
Buy in – 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 3 Sets
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
B) 12 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets
Metcon – “3 Wise Men”
30 Snatch 135/95
30 Squat Clean 185/120
30 Thrusters 135/95
Thursday
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 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 16, 2024
