Week of 12/18/23 - 12/22/23

Week of 12/18/23 - 12/22/23


Monday - 12/18/23
Back Squat:

  • 5-5-5-5-5 | Increasing

9 Minute Ladder:

  • +3 Wall Ball (20/14 lbs)  

  • 15 Double Unders

    • Score = Total Reps


Tuesday - 12/19/23
Sumo Deadlift:

  • 4-4-4-4-4 | Increasing

10 Rounds - For Time:

  • 200m Bike    

  • 10 Sit-ups

    • Score = Total Time


Wednesday - 12/20/23
20 Minute AMRAP:

  • 5 Pull-ups  

  • 10 Kettlebell Snatch (24/16 kg) (5 each arm)  

  • 60’ Lunge with DB (50/35 lbs) (10’ = 1 Rep)

    • Score = Total Rounds + Reps  

    • Rx1 = 16/12 kg  

    • Rx3 = 31/24 kg


Thursday - 12/21/23
3 Rounds - For Time:

  • 25 Box Jumps (24/20”)  

  • 25 Push-ups  

  • 500m Row  

    • Score = Total Time  

    • Rx1 = 20 Push-ups  

    • Rx3 = 15 Ring Dips’


Friday - 12/22/23
5 Rounds - 1 Minute Stations | 30” Rest:

  • Ski (Cal)  

  • Farmer’s Carry - 20’ (50/35 lbs)  

  • Alt. Single Leg V-Ups  

  • Barbell Curls (45/33 lbs)  

    • Score = Total Reps