Thursday, December 21, 2023
Skill / Strength
Snatch
Conditioning
5 Rounds for time of:
20 Pull up
20 Push up
20 Sit up
20 Supermans
Wednesday, December 20, 2023
Strength
Deadlift
Conditioning
21-15 9 reps for time of:
Burpee box jump over (24″/20″)
Dumbbell push press (100#/70#)
Dumbbell deadlift (100#/70#)
Tuesday, December 19, 2023
For time:
1,000m Row
25 Wall ball (20#/14#)
750m Row
50 Wall ball (20#/14#)
500m row
75 Wall ball (20#/14#)
Sunday, December 17, 2023
For time:
10 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
20 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
30 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
40 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
50 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
Saturday, December 16, 2023
For time:
“Dasher”
15 Hang power clean (155#/105#)
15 Burpees
“Dancer”
10 Hang power clean (155#/105#)
10 Burpees
“Prancer”
5 Hang power clean (155#/105#)
5 Burpees
“Vixen”
15 Front squats (155#/105#)
15 Box jumps (24″/20″)
“Comet”
10 Front squats (155#/105#)
10 Box jumps (24″/20″)
“Cupid”
5 Front squats (155#/105#)
5 Box jumps (24″/20″)
“Donner”
15 Shoulder to overhead (155#/105#)
15 Toes to bar
“Blitzen”
10 Shoulder to overhead (155#/105#)
10 Toes to bar
“Rudolph
5 Shoulder to overhead (155#/105#)
5 Toes to bar
Thursday, December 14, 2023
3 Rounds for time of:
40 Calorie assault bike
30 KB swings (53#/35#)
20 Burpees
Wednesday, December 13, 2023
Skill
Handstand walk
Conditioning
For time:
400m Run
-THEN-
4 Rounds of:
50′ Dumbbell front-rack lunge (50#/35#)
20 pull-ups
-THEN-
400m Run
Tuesday, December 12, 2023
Strength
Deadlift
Conditioning
21-15-9 reps of:
Thrusters (95#/65#)
Box jumps (24″/20″)
