Monday Dec 11 - Saturday Dec 16, 2023

Monday Dec 11

 

Part A

 

1 Snatch Push Press + 1 Overhead Squat

 

Part B

 

5 sets (Every 4:00)

12 Toes to Bar

10 Burpee Box Jump Over (24/20)

12 Toes to Bar

 

Tuesday Dec 12

 

Part A

 

2 sets

5 Clean Grip Deadlifts

5 High Pulls

5 Hang Muscle Cleans

 

2 sets

2 Power Cleans

2 Hang Power Cleans (below the knee)

2 Hang Power Cleans

 

Part B

12 min to build load:

 

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

- Complex is completed unbroken

 

Part C

 

12 Days of Christmas, Day 5

 

Randy

 

75 Power Snatches for Time (75/55)

 

Wednesday Dec 13

 

Part A

 

3 sets of 45-60 Second Dead hang

Rest 1:00 between sets

 

3 sets of 8-10 negative pull-ups 

Rest 1:00 between sets

 

3 sets of 3-5 unassisted pull-ups – Challenge yourself to try something gharder than usual

Rest 30-seconds between sets

 

 

Part B

 

20:00 AMRAP

25/20 Calorie Row

100 Single Unders

 

Thursday Dec 14

 

Part A

 

4 Rounds

 

10 Bent Over Barbell Row – Underhand Grip

12 Barbell Skull Crushers

2 min rest between rounds

 

Part B

 

12 Days of Christmas Day 6

 

Jackie

 

For Time:

1000m row

50 Thrusters (45/35)

30 Pull Ups

 

Friday Dec 15

12 Days of Christmas Day 7

 

Holleyman

 

30 Rounds for Time

5 Wall Balls (20/14 to 10’/9’)

3 HSPU

1 Power Clean (225/155)

40min time cap

 

Saturday Dec 16

 

Part A

 

3 sets:

10 Ring Rows

3 Inch Worms

 

3 Sets

3 Strict Pull Ups

5 Push Ups – hand release and no thigh contact

7 Air Squats with 5 sec down

 

Part B

 

3 rounds

10 Back Squats (205/135)

100ft Walking Lunge

10 Box Jumps (30/24)