Monday 12/17/2018
- Overhead Squat 3x3 | 185#,195,185
- Front Squat 3x3 | 205#,235,265
- Back Squat 3x3 | 265#,285,305
Back Rack Lunges 3x10 115#
GHD Raises 4x5
Conditioning:
75 kettlebell swings 53#, 25 handstand push-ups, 10 muscle ups | 5:02
Tuesday 12/18/2018
4 sets: 20" Box Step-ups 6 per leg | 115#, 4x15 Reverse Hypers 110#
12 minute EMOM: ODD: 6 burpee box jumps 24", EVEN: 12 power cleans 115#
3 rounds not for time:
1 deadlift 260# + 100' Kettlebell waiters walk each arm
Wednesday 12/19/2018 - REST DAY
Thursday 12/20/2018
EMOM 10 Squat Cleans | 75#,105,135,165,165,195,205,215,225,235
4 Rounds for time: 400m Run Trueform treadmill, 2 legless rope climbs, 4 squat cleans 185#, 6 box jumps 24" | 11:26
20-15-10-8-6 Strict Press (45-105#) and GHD Sit-ups
Friday 12/21/2018
Every 3 minutes for 18 minutes alternate between 1 round and 2 rounds of the following DB complex:
10 DB Lunges Alternating 50#'s, 10 Hang Cleans, 10 Push Presseas, 10 Deadlifts
Saturday 12/22/2018 12 Days of Christmas (perform workout like the song)
1 Hang Squat Clean Thrusters 95#
2 Power Cleans 95#
3 Deadlifts 95#
4 Sumo Deadlift to High-pull 70# Kettlebell
5 Burpees over the bar
6 Toes To Bar
7 Wall Ball Shots 30# 10' Target
8 Chest to Bar Pull-ups
9 Kettlebell Swings 70#
10 Box jump overs 24"
11 Calories Bike
12 Ring Muscle ups | 23:30
Sunday 12/23/18 - REST DAY