Week of 12/9/24 - 12/13/24
Monday - 12/9/24
Deadlifts:
2-2-2-2-2 | Increasing
4 Rounds - 1 Minute Stations:
Double KB Deadlifts (24/16 kg)
Toes to Bar
Rest
Score = Total Reps Each Round (4 Scores)
Rx1= 16/12 kg
Rx3= 32/24 kg
Tuesday - 12/10/24
6 Rounds - For Time:
27 Double Unders or Crossovers
21 Air Squats
15 Push-ups
Score = Total Rounds + Reps
$ = Double Crossovers
Wednesday - 12/11/24
Split Jerk:
2-2-2-2-2 | Increasing
E3MOM x 4 | 30” Rest:
750m Bike Max Reps…
Odd - Box Jumps / Step-ups (24/20”)
Even - Shoulder to Overhead (115/75 lbs)
Score = Total Reps of BJ’s + S2O
Thursday - 12/12/24
20 Minute AMRAP:
5 Burpee Pull-ups
10 Alt. DB Snatch (50/35 lbs)
20’ Shuttle Run x 10
Score = Total Rounds + Reps
Rx1 = 40/35 lbs
Rx3 = Burpee Bar Muscle-ups
Friday - 12/23/24
Pausing Back Squats
2-2-2-2-2 | Increasing
3” Pause at Bottom
Time Trials:
200m Row x 10
30” Rest
Score = Total Times (10 Scores)
