Monday
A.
Back Squat
5×4
3 second decent
B.
Open 19.1
AMRAP 15
19 Cal Row
19 Wallballs
Tuesday
A.
Squat Clean and Jerk
5×3 Building Heavy
B.
AMRAP 4
8 Burpee Box Jumps
8 Ab-Mat Situps
Rest 1 Minute
AMRAP 3
5 Thrusters (95/65)
5 Bar Facing Burpees
Rest 1 Minute
AMRAP 2
10 Box Jumps
10 Burpees
Wednesday
“12 Days of Christmas”
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Score is the total amount of time it takes to complete the full 364 repetitions.
Thursday
Closed
Friday
Closed – Merry Christmas!