Wednesday, December 27, 2023
For time:
1 Round of “DT”
1 Rope climb
1 Round of “DT”
2 Rope climbs
1 Round of “DT”
3 Rope climbs
1 Round of “DT”
4 Rope climbs
1 Round of “DT”
5 Rope climbs
Tuesday, December 26, 2023
Complete each round for time. Rest 2 minutes between rounds.
Round 1:
9 Back squats (250#/175#)
45 Sit ups
45 Double unders
Round 2:
7 Back squats (250#/175#)
35 Sit ups
35 Double unders
Round 3:
5 Back squats (250#/175#)
25 Sit ups
25 Double under
Sunday, December 24, 2023
2 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#)
Elf #2 – 320’ Sled drag (185#)
Elf #3 – Rest
-THEN-
2 Rounds for time:
Elf #1 – 10 Bench press (155#), 20 Burpees
Elf #2 – 320’ Bear hug sandbag carry (135#)
Elf #3 – Rest
Saturday, December 23, 2023
For time:
800m Run
80 KB swings (70#/53#)
600m Run
60 KB swings (70#/53#)
400m Run
40 KB swings (70#/53#)
200m Run
20 KB swings (70#/53#)
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#)
