Programming for Dec. 18-23rd

Workout of the Day: 12.18.17

Accessory: A) 50 foot OH walking single arm DB lunge: 50/35# x 4

B) 15 burpees after each 50 ft walk

Not for time but keep moving

METCON: 3 Rounds for time

  • 20 OH single arm DB squats 50/35#, alt every 10 reps
  • 20 single arm DB push press 50/35#, alt every 10 reps

Workout of the Day: 12.19.17

Barbell Conditioning: 8 Min EMOM

  • 2 Squat Clean @75-80%, TnG for all 8 min

METCON: 12 min AMRAP

  • 3 Hang Power Clean 135/95#
  • 3 Box Jump Over 30/24
  • 6 Hang Power Clean
  • 6 Box Jump Over
  • 9 etc…….

Workout of the Day: 12.20.17

METCON: 5 Rounds For Time of

  • 10 L Pull Ups
  • 15 Ring Dips

Workout of the Day: 12.21.17

Back Squat: 5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Workout of the Day: 12.22.17

METCON: 500 DU

  • Every Minute on the minute until 500 DU are completed: 5 Strict HSPU or 8 Kipping if can’t do Strict

Workout of the Day:12.23.17

Partner Workout: 12 Days of Christmas with your HONEY!!!! (or whoever your partner is, LOL)

Day 1: 100 M Run

Day 2: 2 Thruster 135/95#

Day 3: 3 Burpees to 45lb plate (synchro)

Day 4: 4 Wall Balls 20/14

Day 5: 5 Pull Ups (synchro)

Day 6: 6 Hang Cleans 135/95#

Day 7: 7 T2B ( synchro)

Day 8: 8 Push Jerks 135/95#

Day 9: Ab Mat SU (synchro)

Day 10: 10 KB swings 70/50#

Day 11: 11 HSPU (synchro)

Day 12: Front Rack Lunges 135/95#

  • each partner performs each day one after the other except where it is labeled (synchro)
  • synchro work must be performed at same time, so if one stops the other must also
  • rep scheme follows song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc…..