Tuesday, December 24, 2024
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
Sunday, December 22, 2024
With a partner for time:
100 Calorie assault bike
12 Front squats (155#/105#)
80 Calorie assault bike
12 Front squats (155#/105#)
60 Calorie assault bike
12 Front squats (155#/105#)
40 Calorie assault bike
12 Front squats (155#/105#)
20 Calorie assault bike
12 Front squats (155#/105#)
Saturday, December 21, 2024
For time:
27 Burpees
-THEN-
21-15-9 reps of:
KB swings (70#/53#)
Push press (135#/95#)
Pull ups
-THEN-
27 Burpees
Thursday, December 19, 2024
4 Rounds for time of:
500m Row
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)
Wednesday, December 18, 2024
Skill / Strength
Snatch
Conditioning
10-15-20 reps for time of:
Deadlift (225#/155#)
Toes to bar
Perform 50 double under after each round.
Tuesday, December 17, 2024
Strength
Squat
Conditioning
AMRAP in 8 minutes of:
10 Hang cleans (45#/35#)
8 Shoulder press (45#/35#)
6 Push press (45#/35#)
