Monday Dec 4 - Saturday Dec 9, 2023

Monday Dec 4

 

Part A

 

1 Front Squat + 1 Push Press + 1 Push Jerk

Work up to a heavy complex in 10-12 minutes 

 

Part B

 

12 Days of Christmas Day 1

Elizabeth

21-15-9 Rep Rounds for Time

Squat Cleans (135/95)

Ring Dips

 

Tuesday Dec 5

 

Part A

 

3 sets of 45-60 Second Dead - Rest 1:00 between sets

3 sets of 8-10 negative pull-ups - Rest 1:00 between sets

3 sets of 5-7 assisted pull-ups- Rest 30-seconds between sets

3 sets of 3-4 unassisted pull-ups - Rest 30-seconds between sets

 

Part B

 

5 Sets:

24 Burpees

12 Handstand Push Ups

50ft Dumbbell Lunge (50/35)

-rest 1:1-

 

Wednesday Dec 6

 

Part A

 

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

 

Part B

 

12 Days of Christmas Day 2

Annie

50-40-30-20-10

Sit Ups

Double Under

 

Thursday Dec 7

 

Part A

 

4 Rounds

 

10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

 

Part B

 

1-3-5-7-5-3-1

Power Cleans (185/135)

2-6-10-14-10-6-2

Box Jump Overs (30/24)

 

Friday Dec 8

 

Part A

 

3 Rounds

 

10 Alternating Double DB Step Back Lunges (Front Rack) (each side)

10 Band Pull Through

15 Standing Barbell (Or Dumbbell) Calf Raise

-Rest 2 min between rounds-

 

Part B

 

12 Days of Christmas Day 3

Karen

150 wall balls for time (20/14 to 10'/9')

OR

15min Timecap for:

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups 

Saturday Dec 9

 

Part A

 

15 min class choice mobility

 

Part B

 

12 Days of Christmas Day 4

Angie

For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Body Weight Back Squats

(Partition as needed)