12/26 - 1/1
Monday
5 rounds, each round for time, of:
20 Wall Balls (20/14)
15 Pull-ups
10 Burpees
Rest 2 mins between each round.
Tuesday
For Time:
30 Power Cleans (115/75)
30/21 Calorie Row
25 Push Presses (115/75)
25/18 Calorie Row
20 Squat Clean Thruster(115/75)
20/15 Calorie Row
Wednesday
3 rounds for time of:
50 Air Squats
10 Chest-to-bar Pull-ups
10 Ring Dips
10 Power Snatches (115/75)
Thursday
21-15-9 Rep Rounds For Time
Sumo Dead-lift High-Pull (95/65)
Box Jumps (25/20)
Thrusters (95/65)
Friday
5 Rounds For Time
12 Kettlebell Goblet Reverse Lunges
12 Pull-ups
12 Alternating Kettlebell Clean & Press
12 Push-ups
12 Russian Kettlebell Swings
Men 55lbs Women 35lbs
Saturday
For Time
Row 500 Meters
Then,
3 Rounds
25 DB Renegade Rows (pick weight)
25 Medicine Ball Sit-ups (20/14)
Then,
Row 500 Meters