Week of 12/11/23 - 12/15/23

Week of 12/11/23 - 12/15/23


Monday - 12/11/23
4 Rounds - 1 Minute Stations | 30" Rest:

  • Ski (Cals)    

  • Sit-up    

  • Ring Push-up    

  • Box Jump Overs (24/20")

    • Score = Total Reps


Tuesday - 12/12/23
Back Rack Reverse Lunge

  • 5x10 (Same Weight)

    • Score = Weight

10 Minute AMRAP:

  • 500m Bike    

  • 20FT Walking Lunge    

  • 10 C2B Pull-ups

    • Score = Total Rounds + Reps


Wednesday - 12/13/23
7 Rounds - For Time:

  • 3 Clean & Jerks (185/125 lbs)    

  • 50 Double Unders

    • Score = Total Time


Thursday - 12/14/23
“Tabata”

  • Wall-Ball (20/14 lbs)    

  • Hollow Rock    

  • Kettlebell Swings (24/16 kg) (eye level)    

  • Burpees

    • 1 Minute rest between stations

    • Score = Total Reps (4 Scores)

    • Rx1= 16/12 kg

    • Rx3= 32/24 kg


Friday - 12/15/23
Bench Press

  • 10-10-10-10 | Increasing

    • Score = Weight

DB Bent Over Row

  • 5 x 10 (Same Weight)

    • Score = Weight

For Time:    

  • 300FT Sled Push (225/155 lbs)

  • 300’ broken up into 30’x10

    • Score = Total Time