Week of 12/1/24 - 12/6/24
Monday - 12/1/24
6 Rounds - Each for Time:
15 Box Jump Overs (24/20 in)
10 Power Snatch (95/65 lbs)
Each round has a 3 minute cap
Score = Total Time Each Round (6 scores)
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Tuesday - 12/2/24
Bench Press
5x3 (Same Weight)
Score = Weight
10 Minute AMRAP:
10/7 Cal Ski
30” High Plank Hold
20 Walking Lunges
10 Push-ups
Score = Total Rounds + Reps
Wednesday - 12/3/24
“Ultimate Tabata” - Not Alt. Stations:
Row (Cals)
Alt. Single Leg V-up
Wall-Ball (20/14 lbs)
40” Work / 20” Rest each station
2 Minute Rest Between Stations
Score = Total Reps (3 Scores)
Thursday 12/4/24
“Ultimate Tabata” - Not Alt. Stations:
Row (Cals)
Alt. Single Leg V-up
Wall-Ball (20/14 lbs)
40” Work / 20” Rest each station
2 Minute Rest Between Stations
Score = Total Reps (3 Scores)
Friday - 12/5/24
5 Rounds - For Time:
1000m Bike
40 Double Unders
15 Pull-ups
Score = Total Time
