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
