MONDAY, DECEMBER 20th
A. Front Squat 6 x 2 @ 90% every 2 minutes
B. For Time:
15/12 Cal Echo or 500/400m Bike Erg
18 Clean and Jerks (95/65lbs)
15/12 Cal Echo or 500/400m Bike Erg
15 Clean and Jerks (135/95)
15/12 Cal Echo or 500/400m Bike Erg
12 Clean and Jerks (155/105)
15/12 Cal Echo or 500/400m Bike Erg
9 Clean and Jerks (185/135)
15/12 Cal Echo or 500/400m Bike Erg
6 Clean and Jerks (205/145)
15/12 Cal Echo or 500/400m Bike Erg
3 Clean and Jerks (225/155)
Time Cap- 20min
Scaling Option 1:
12/9 Cals or 400/300m
Mens Load- 75/95/115/135/155
Women’s Load- 65/75/85/95/105
Scaling Option 2:
9/6 Cals or 300/200m
Men’s Load- 45/65/75/85/95
TUESDAY, DECEMBER 21st
A. 16 Min AMRAP
8 Burpee Box Climb Overs (48/40")
12/8 Push Ups
16/12 Cal Row
Target Rounds: 6+
Scaling Option 1
16 Min AMRAP
8 Burpee Box Climb Overs (40/30")
8/6 Push Ups
12/8 Cal Row
Scaling Option 2
16min AMRAP
8 Burpee Box Step Overs (12")
12/8 Bar Push-ups
10/6 Cal Row
B. 3 Sets:
3min AMRAP Cals
10 KB Windmills ea side
10 Bulgarian Split Squats ea side (35/26lb SA FC)
WEDNESDAY, DECEMBER 22nd
A. Shoulder Press 6 x 2 @ 90% every 2 minutes
B. AMRAP 6 minutes:
Wall Ball (20/14lbs)
* Every minute on the minute complete 5 Power Snatch (115/75lbs) (including 0:00)
Scaling Option 1:
14/10lb WB
95/65lb PS
Scaling Option 2:
10/6lb WB
55/35lb PS
C. For Quality:
Tabata Hollow Hold x 8 sets
THURSDAY, DECEMBER 23rd
“12 Days of Christmas”
1 Deadlift (135/95lbs)
2 Power Cleans (135/95lbs)
3 Thrusters (135/95lbs)
4 Shoulder to Overhead (135/95lbs)
5 Single Arm Devils Press (50/35lbs)
6 Cal Ski
7 Push-ups
8 T2B
9 Pull-ups
10 Cal Echo
11 Alt DB Rev Lunges (50/35lb)
12 Alt DB Snatches (50/35lb)
Scaling Option 1:
115/75lbs
40/25lb DB
Knee Push-up/ Jumping Pull-up/ K2C
FRIDAY, DECEMBER 24th
OPEN GYM ONLY 7am-12pm
6 sets (Every 7:00)
Odd Sets (Sets 1, 3, and 5)
21/16 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Row
Even Sets (Sets 2, 4, and 6)
21/16 Calorie Ski
6 DB Box Step Overs (50/35s, 24/20)
15/12 Calorie Ski
6 DB Box Step Overs (50/35s, 24/20)
9/7 Calorie Ski
SATURDAY, DECEMBER 25th
Merry Christmas
Gym Closed today