Monday Dec 2 - Sunday Dec 8, 2024

Monday Dec 2

 

Part A

 

6 sets: 

4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)

-Complete a set every 1:45-

 

Part B

 

12 Days of Xmas – DAY 1

 

Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

 

Tuesday Dec 3

 

Part A

 

Testing Day! This is the final week in our bar muscle-up cycle.

 

2:00 AMRAP for max reps of:

Level 1: Bar Muscle Ups

 

Level 2: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

 

Level 3: Ring Rows

 

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

 

Part B

 

Teams of 2

5000/4500m Row

*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

 

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

 

Wednesday Dec 4

 

Part A

 

5 sets 

3 Thrusters (build-in weight)

-complete one set every 1:30-

* Bar can be taken from the rack.

 

Part B

 

12 Days of Xmas – DAY 2

 

DT

 

5 Rounds for Time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

 

Thursday Dec 5

 

Part A

 

3 Rounds

 

10 Barbell Romanian Deadlift

-rest 30 seconds-

10 Single Leg Calf Raise

 

* Rest 2 minutes between rounds

 

Part B

 

27-21-15

Wall Balls (20/14)

15-12-9

Burpee Box Jump Overs (24/20)

-rest 3:00-

21-15-9

Wall Balls (20/14)

12-9-6

Burpee Box Jump Overs (24/20)

-rest 2:00-

15-12-9

Wall Balls (20/14)

9-6-3

Burpee Box Jump Overs (24/20)

 

Friday Dec 6

 

Part A

 

3 Rounds

 

10 Weighted Hip Thrust 

-rest 30 seconds-

10 Barbell Good Mornings

-rest 30 seconds-

10 Standing DB Lateral Raise

 

* Rest 2 minutes between rounds

 

12 Days of Xmas – DAY 3

 

MARY

 

20 min AMRAP

5 Handstand Push Ups

10 Pistols (alternating legs)

15 Pull Ups

 

Saturday Dec 7

 

12 Days of Xmas – DAY 4

 

Wittman

 

7 Rounds for Time

15 Kettlebell Swings (1.5/1P)

15 Power Cleans (95/65)

15 Box Jumps/Steps (24/20)

 

Sunday Dec 8

 

15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

50 Toes to Ring

15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

35 Toes to Ring

15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

20 Toes to Ring

15/12 Calorie Air Bike)