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Monday

Dec 11, 2023

Complete as many rounds as possible in 20 mins of:
Run, 200 m
5 Burpee Pull-ups
*Add 5 Burpee Pull-ups every round.

 

Every 1 min for 10 mins:

1 Thruster, increase load

Tuesday

Dec 12 2023

Every 2 mins for 12 mins:
5 Power Snatch (Touch & Go)s, increase load

7 rounds for time of:
3 Clean & Jerks, 185/125 lbs
50 Double Unders

Wednesday

Dec 13, 2023

Every 2 mins for 20 mins do:
12/9 Bike Calories
10 Burpee Box Jump Overs, 24/20 in
*Minus 1 BBJO each round.
 
Every 1:30 for 12 mins:
2 Back Squats, increase load
*2nd rep is :03 pause squat.

 

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Thursday

Dec 14, 2023

50-40-30-20-10 reps, for time of:
Dumbbell Bench Press, 50/35 lbs
Ski Erg Calorie
Burpee

Friday

Dec 15, 2023

6 rounds for time of:
Run, 400 m
4 Sandbag Cleans, 150/100 lbs
9 Ring Muscle-ups or 12 Pull-ups
50 Crossover Single Unders

Saturday

Dec 16, 2023

Every 5 mins for 25 mins do:
21 Wall Balls, 30/20 lbs
15 Box Jump Overs, 24/20 in
9 Dual Kettlebell Clean & Jerks, 53/35 lbs

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