Week of 12/25/23 - 12/29/23

Week of 12/25/23 - 12/29/23


Monday - 12/25/23
Closed


Tuesday - 12/26/23
Split Jerk

  • 5 x 1 | Same Weight

8 Minute AMRAP:

  • 40 Double Unders    

  • 20 Dumbbell Hang Clean & Jerk (50/35 lbs) (alt. Every 5 reps)

    • Score = Total Rounds + Reps  

    • Rx1= 40/25 lbs  

    • Rx3= 60/40 lbs


Wednesday - 12/27/23
20 Minute EMOM - Alt. Stations:

  • 12/9 Cal Row  

  • 20 Sit-ups  

  • 15 Wall-Ball (20/14 lbs)  

  • 10 Pull-ups

    • Score = Rounds Completed


Thursday - 12/28/23
5 Rounds - For Quality:
 

  • 10 Box Jumps (30/24")    

  • 15/12 Ski Cals    

  • 90' Sled Push (225/155 lbs)    

  • 6 D-Ball Over Shoulder

    • Score = Total Time


Friday - 12/29/23
Front Squat:

  • 5 x 1 | Same Weight

For Time:

  • 25 Hand Release Push-ups    

  • 20 Front Squats (75/55 lbs)    

  • 25 Burpees    

  • 20 Front Squats (95/65 lbs)

    • Score = Total Time (10 Minute Cap)