Week of 12/16/24 - 12/20/24
Monday - 12/16/24
For Time:
1,500m Bike
20 Handstand Push-ups
30 Pull-ups
40 Box Jump Overs (24/20 in)
50 Lunges (Forward)
1,500m Bike
Score = Total Time
Tuesday - 12/17/24
Push Press
3-3-3-3-3 | Increasing
Score = Weight
4 Rounds - 1 Minute Stations | 30” Rest:
Row (Cals)
Dumbbell Bench Press (AHAP)
Score = Total Reps
Wednesday - 12/18/24
4 Minute AMRAP x 4
4 Ring Dips
8 Front Squats (115/75 lbs
16 Sit-ups
2 Minute Rest Between AMRAP’s
Score = Total Rounds + Reps (4 Scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Thursday - 12/10/24
Power Snatch
5x2 (Same Weight)
Score = Weight
For Time
21-15-9:
Bar Facing Burpees
Power Snatch (75/55 lbs)
Score = Total Time
Rx1= 45/35 lbs
Rx3= 95/65 lbs
Friday - 12/11/24
5 Rounds - For Quality:
10 Feet Elevated Ring Rows
15/12 Cal Ski
120’ Sled Push (225/155)
180’ Farmer Carry (32/24 kg)
Score = Quality
