12182023 - 12232023

Monday 12-18-23

"The Other Total"

1RM Clean

1RM Bench Press

1RM Overhead Squat

Tuesday 12-19-23

“Cheer up dude. It’s Christmas”

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups

-rest 3:00 between sets-

Wednesday 12-20-23

Strict Pull-up Progression - Week 6 Day 1

THEN

“Blast this Christmas Music, It’s joyful and triumphant”

FT

20 Squat Snatch (95/65)

30/24 Calorie Air Bike

40 Toes to bar

-rest 5 minutes-

40 Toes to bar

30/24 Calorie Air Bike

20 Squat Snatch (95/65)

Thursday 12-21-23

“HELP ME….I’M FEELING”

Part A:

For Time:

Max Effort, 500m Row

-Rest till 10:00-

Part B:

Death by Shuttle Runs (50ft)

Friday 12-22-23

Core Work:

2-3 sets:

30 Heel Taps (each side)

30 GHD Russian Twist (Or Regular Russian Twist)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

THEN

“No one should be alone on Christmas”

12:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

10 Dumbbell Deadlifts (50s/35s)

Saturday 12-23-23

12 Days of Christmas

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)