MONDAY 101227

3 Rounds

10 Medicine Ball Cleans to Wall Ball (20/12) (Clean the medicine ball and then from the bottom of the front squat position go directly into a wall ball)
25 Situps
30 Double Unders

FRIDAY 101224

“12 Days of Christmas”

1. Turkish Get Up (35/25)
2. 1.5 x Body Weight Deadlift
3. Pull Ups
4. Box Jumps 20”
5. Dumbbell Push Press (35s/25s)
6. Weighted Walking DB Lunges (35s/25s)
7. Ring Dips
8. KB swings (1.5/1)
9. Sit Ups
10. Burpees
11. Air squat
12. Pushups

SUNDAY 101219

Snatch
3-3-3-1-1-1

SATURDAY 101218

26-20-16

Pullup
Burpee
Backsquat Barbell Lunge (45/35)

FRIDAY 101217

Front Squat

5-5-5

~REST~

50 GHD Sit Ups at your own pace

THURSDAY 101216

5 Rounds

5 Barbell Complex Reps (Deadlift, Hang Power Clean, Front Squat, Push Press) (95/65)
10 KB swings (1.5/1)
400m Run
Must hold onto the bar for all 5 complexes or redo them.

TUESDAY 101214

Press

3-3-3

~REST~

10,8,6,4,2
Ring Dips
Toes to Bar

THURSDAY 101209

50 Double Under buy in, then
5 Rounds
10 Ring Dips
10 Push Press (95/55)

WEDNESDAY 101209

AMRAP 20 minutes

10 Front Squats (135/95)
20 Box Jumps (24/20)
30 Situps

TUESDAY 101207

Bench Press

5-5-5

~REST~

3 min AMRAP
7 Handstand Pushups
7 Knees to Elbows

MONDAY 101206

Snatch
5-5-5-3-3-3

SATURDAY 101204

10 Power Clean (135/95)
1 Round of Cindy
9 Power Clean
1 Round of Cindy
8 Power Clean
1 Round of Cindy
7 Power Clean
1 Round of Cindy
6 Power Clean
1 Round of Cindy
5 Power Clean
1 Round of Cindy
4 Power Clean
1 Round of Cindy
3 Power Clean
1 Round of Cindy
2 Power Clean
1 Round of Cindy
1 Power Clean
1 Round of Cindy

WEDNESDAY 101201

4 Rounds

7 Push Jerks (155/95)
21 KB Swings (1.5/1)
15 Chin Ups

SUNDAY 101128

AMRAP 15 minutes

10 Power Snatch (85/55)
10 OHS (85/55)
40 Double Unders