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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.
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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