Monday 12.16.24
Snatch Complex
7 Minute EMOM:
1 Power Snatch + 1 Hang Power Snatch
* Build to and slightly past workout weight.
“Snowball Fight”
For Time:
35 Wall Balls (20/14#)
6 Power Snatch (155/105#)
30 Wall Balls
5 Power Snatch
25 Wall Balls
4 Power Snatch
20 Wall Balls
3 Power Snatch
15 Wall Balls
2 Power Snatch
10 Wall Balls
1 Power Snatch
* 16 minute time cap.
Tuesday 12.17.24
Strength
4 Sets:
10/10 Barbell Back Rack Reverse Lunges
12-15 DB Bent Over Reverse Flyes
* Rest as needed between sets.
* Keep Weight Light-Moderate.
“Jiggles Like Jelly”
15 Minute AMRAP:
500/400 Meter Row or 1500/1200 Meter Bike
100 Double Unders
50 Sit-Ups
Wednesday 12.18.24
“Holly Jolly Handstands”
On a 21:00 running clock…
Max Calorie Bike or Row
Every 3:00 including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185#)
2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155#)
3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135#)
Thursday 12.19.24
Box Back Squats
10-10-10-10
* Squat to a box that is at or slightly above parallel.
* Start moderate and build to heavy.
“Squats Roasting on an Open Fire”
Every 2:00 x 4 Sets:
15 Box Jumps (30/24″)
Max Air Squats with time remaining…
* Rest 1:00 between sets.
* Score is total air squats.
Friday 12.20.24
Gymnastics Work
5 Sets:
Complete One of the Below Gymnastics Options…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
“Burpees, Bells, and Holiday Thrills”
3 Rounds for Time:
30 Burpees to Target
30 KB Swings (53/35#)
30 Chest to Bars
* Pull-ups reduce by 10 each round, 30-20-10.
* 20 minute time cap.
Saturday 12.21.24
Clean & Jerk Complex
On a 12:00 running clock…
Build up to and past workout weight in complex:
1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead
* Goal is moderate-heavy.
“Clean, Jerk, and Be Merry”
In teams of 2…
14 Minute AMRAP:
3 Deadlift (205/145#)
2 Hang Power Clean
1 Shoulder to Overhead
*P1 completes an AMRAP while P2 completes a 200 meter run. Once P2 comes back from the 200 meter run partners switch. P1 will pick up where P2 left off on the barbell complex.
Sunday 12.22.24
For Time:
200/150 Calorie Row or 150/120 Calorie Bike
150 Sit-Ups
100 DB Alt. Step-Ups (Athlete Choice)
50 Strict Ring or Bar Dips
*34 minute time cap.
*Partition reps and movements in any order to complete for time.
*DB should be held above the waist for step-ups.
Optional Cool Down
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose