Week of December 24

Monday 12.24-Tuesday 12.25

Closed.

Happy Holidays!!!

Wednesday 12.26

*Functional Movement*

Find Heavy Complex
1 Snatch + 2 Hang Snatch

2 sets
6/6 Strict Ring L-Sit Pull Ups
9/9 SA DB Press
18 Squat Box Jumps

4 Rounds
20 KB Deadlifts (53/35 per hand)
20 Ring Dips
:30 Rest

*CrossFit*

20 Minute AMRAP
40 Overhead Squat (45/35)
15 Strict Pull Ups
200m Row

7 Minute AMRAP
30 Sit Ups
20 Alternating Plank Ups

*Strength*

5x3 OHS (build)

4x10 Front Rack Step Up with KB

4 Sets
20/16 Cal Bike
10 Sandbag Squats

Thursday 12.27

*Kettlebell*

4 Sets
3/3 Barbell Turkish Get Up
40m Plate on Back Quadruped Crawl

EMOMx12
5 DBL KB Squats- Heavy

3 Sets
7 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Plank

*CrossFit*

Quickly Est 3 Rep Push Press

5 Rounds
3 Minute AMRAP
15 Push Press (135/100)
30 Double Unders
2:00 Rest

*Strength*

5x3 Weighted Pull Ups *build

4 Sets
10/10 Single Arm Ring Row
Max Effort Pull Up Hold

100 Barbell Roll Outs

Friday 12.28

*Kettlebell*

3 Round Warm-Up
9 Light Swings
6/6 Crossbody Overhead Lunge
15 Perfect Push Ups

4 Sets
5 Kettlebell High Pulls to Goblet Squat
10 Body Saws
16 Landmine Rotations

EMOMx10
Odd: 5 (Snatch + Press) DBL KB
Even: 16 Cal Row

4 sets
1:00 WTD Hollow Hold
10 Banded Good Mornings

*Functional Movement*

4 sets
5 Paused Overhead Squats
9/9 Staggered Stance Russian Swing
10 Rebounding Vertical Jumps

5 Rounds
10m Bear Crawl DB Push
15 Body Saws
12/12 Reach Throughs

*CrossFit*

5 Rounds
100 DU
200m Row
15 Burpees
1:00 Rest

Saturday 12.29

*Functional Movement*

5 sets
4 Push Press w/ :3 hold on each top
:45 Double Unders


Max Ring Row Chest Hold
Max Ring Plank


20min AMRAP
10 Crossbody BB Wipers
40m Shuttle Run
10 Ring Fall outs
40m Shuttle Run
*Every 2min 2 Heavy Hang Power Snatch

*CrossFit*

7 Rounds
15 Thrusters (75/55)
15 Hang Power Cleans
15 Pull Ups
15 Burpees

*Strength*

6x1 1 Power Snatch + Snatch @75-80%

6x2 Clean & Jerk @80%

Accumulate 5 Min Front Rack Hold @70% of Front Squat

Sunday 12.30

*CrossFit*

Partner Designed Workout

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