Monday 12.09.24
Overhead Squat
10-8-6-4
* Start light and build to moderate-heavy.
“Oh Squat All Ye Faithful”
9 Minute AMRAP:
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (135/95#)
Tuesday 12.10.24
Extended Warm-up
8 Minute EMOM:
MIN 1 – Practice Gymnastic Option
MIN 2 – 100m Run
* Gymnastic Options: 3-5 Strict (Banded) Pull-Ups, 3-5 Pull-Ups, 1-2 Muscle-Ups
“Ring Your Bell”
For Time:
30 Ring Muscle-Ups
* Each break complete a 200 meter run + 12 DB alt. step-ups (50/35#)|(24/20″).
* 22 minute time cap.
Wednesday 12.11.24
Power Snatch
On a 10:00 running clock…
Build to workout starting weight for 1-Rep
“Snatch the Season”
14 Minute EMOM:
MIN 1 – 20/15 Calorie Bike or 30/23 Calorie Row
MIN 2 – 1 Power Snatch
* Start at a moderate weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.
* Score is heaviest snatch.
Thursday 12.12.24
Gymnastics Work
5 Sets:
Complete one of the below gymnastics options: 10 (Deficit) Push-Ups, 7-10 Pike Push-Ups, 10 Bench Dips, 5 Strict Ring Dips
“Mistle-Toes To Bar”
5 Rounds for Time:
50/40 Calorie Row or 40/30 Calorie Bike
20 Toes to Bar
* 26 minute time cap.
Friday 12.13.24
Bench Press
On a 20:00 running clock…
Build to a 3-Rep Heavy
“Run, Run, Rudolph”
12 Minute AMRAP:
2-4-6-and so on…
DB Thruster (50/35#)
DB Front Rack Alt. Lunges
Reps of 25′ Shuttle Run
* 12 minute workout.
Saturday 12.14.24
Partner “Roy”
In teams of 2…
4 Rounds for Time:
40 Deadlifts (225/155#)
50 Box Jumps (24/20″)
60 Pull-Ups or Ring Rows
* P1 works while P2 rests. Split work as needed.
* 26 minute time cap.
Sunday 12.15.24
“Wall Walkin’ in a Winter Wonderland”
30 Minute AMRAP:
60/50 Calorie Row, Bike, Ski
60 Sit-Ups
6 Wall Walk or Adjusted Wall Walks
40/30 Calorie Row, Bike, Ski
40 Push-Up
4 Wall Walk or Adjusted Wall Walks
20/15 Calorie Row, Bike, Ski
20 Up-Downs
2 Wall Walk or Adjusted Wall Walks