WEEKLY PROGRAM

 

December 25, Monday

AMRAP 10
20 Wall Ball 9-6
10 Strict Pull Ups

Rest 5 min

AMRAP 10
20 Wall Ball 9-6
10 Inverted Rows

Rest 10 minutes

5 x 5 Muscle Ups

 

December 26, Tuesday

Strength

Front Squat
1,1,1
*Up to a heavy single for the day

Conditioning

5 Rounds for time
5 Cleans 90-50
5 PHSPU

Cap time 12 miutes

 

December 27, Wednesday

Barbell

5 Snatches as heavy as possible

Conditioning

1-2-3-4-5-6-7-8-9-10 reps of:
10 Handstand push ups
Muscle Ups (Unbroken sets)

Cap time 20 minutes

 

December 28, Thursday
Strength

Splitq Jerk
Work up to a heavy single for the day from the rack! Go Heavy!

Conditioning

For time
80 Kettlebell Snatches (24-16)
*Every time you drop the kb or switch hands you must stop and do 8 burpee box jump overs

 

December 29, Friday

Strength

Paused Overhead Squat
2,2,2

Conditioning

3 Rounds

400m Run
20 Toes to Bar
10 Overhead Squats 70-40 kg

 

December 30, Saturday

For time with a partner, only one partner working at a time!

2 Rounds
100 Hang Power Cleans 40-30
100 Ring Dips
2 Rounds
100 GHD Sit Ups
100 Burpees w/15 cm Touch

Cap time 35 minutes

 

December 31, Sunday

Rest Day !!!

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