Monday
Strength:
Back Squat
5-55%/ 5-65%/ 5-75%/ 5-75%/ 5-75%
WOD:
12 mins AMRAP of:
5 Devil Press, 50/35 lbs
10 Alternating Dumbbell Front Rack Lunges, 50/35 lbs
20/15 Echo Bike Calories
Tuesday:
20min AMRAP
RX
30 Crossover Double Unders
15 Strict Toes-to-bars
Run, 400 m
15 Strict Handstand Push-ups
Intermediate
10 Crossover Double Unders
10 Toes-to-bars
Run, 300 m
5 Strict Handstand Push-ups
Beginner
30 Crossover Single Unders
25 AbMat Sit-ups
Run, 200 m
15 Push-ups
Wednesday
Strength/Skill: Sumo Deadlift High Pull
3-3-3-3-3
WOD:
5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
Thursday
WOD:
For time:
Row, 2000 m
50 Alternating Single Leg Squats
30 Hang Cleans, 225/135 lbs
Friday
Heavy Day
Strength:
Shoulder Press
3-3-3-3-3-3-3
all at 70 +%
Christmas Eve (Sunday, December 24th)
WOD
For time:
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-pulls
Barbell load: 95/65 lbs
Perform just as the "12 Days of Christmas" song is sung.
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.
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