12/18-12/24
Monday
Strength
15 minutes to establish a 1RM Thruster
WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (55/35)
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups
Tuesday
Every 3 minutes for 30 minutes (10 sets)
2 Power Cleans
2 Front Squats
30 Double Unders
Increase weight on each set. Start at 60% of 1 RM Power Clean.
Wednesday
6 rounds for time of:
12 Toes-to-bars
15 Push-ups
Row 200 Meters
Thursday
20 minute AMRAP
4 Strict Chest To Bar Pull-ups
6 Thrusters (135/95) Masters (115/75)
8 Burpee Box Jumps (24/20)
Friday
Row 500 Meters
Then,
50-40-30-20-10
Double-unders
25-20-15-10-5
Russian Kettlebell Swings (70/55)
Then,
Row 500 Meters
Saturday
12 Days Of Christmas
- Overhead Squat
- Wall Walks
- Hang Power Snatches
- Burpees
- Thrusters
- Strict Pull-ups
- Hang Power Cleans
- Toes To Bar
- Back Squats
- Hand Release Push-ups
- Sumo Deadlift High Pulls
- Hollow Rocks
Men 95lbs/Women 65lbs
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