2021-12-20

Monday

Deadlift

   8×1 @ 90%

Push Jerk

   6×2@70%

—

E4min x 6:

  Rounds 1, 3, & 5:

    In 3 minutes

     20/16 Row Cals

      ME Pullups

  Rounds 2, 4, &6:

    In 3 minutes

      16/12 Bike Cals

      ME Burpee Box Jump overs

Tuesday

Power Snatch + OHS 

   4x 1+1

Back squat

   1×4@ 80%

   1×3@ 85%

   3×1@ 90%

—

8 min Amrap

  60 DU

  50 air squats

  40 pushups

  30 power snatch (75/55)

  20 thrusters

  ME walking lunges (count each 25’ as 1 rep)

Wednesday

Power clean

   4 reps every 1:30 for 6 rounds

—

12 days of Christmas

  1 db thruster

  2 devils press

  3 HSPU

  4 Burpee Box Jump Overs

  5 Toes to bar

  6 Bike Cals

  7 Pull ups

  8 Push ups

  9 Air squats

  10 KBS

  11 Situps

  12 Row Cals

     (1; 2,1; 3,2,1; 4,3,2,1; 5,4,3,2,1; etc. up to 12,11,10,…,3,2,1)

Thursday

Front Squat

   build to heavy double

—

4 rounds

  16 alt db snatch

  16 goblet squats

     *rest 1 min after each round

Friday

X-mas Eve, 10a – Noon