Monday
Every 2:00 x 5 Sets:
-4 Overhead Squat; 4s lower*
*Rx = Snatch Balance Rep 1
(keep weights light & form-focused)
+
Every 2:00 x 5 Sets:
-3 Snatch High Pull 105-110%
+
“Bread Winner”
AMRAP 12:00
-24ft DB Goblet Lunge 50/35lb
-6/6 DB Hang Clean & Jerk 50/35lb
-6 Burpee; Lateral Over DB
Tuesday
[0:00-12:00]
-8 Choice Sit-Ups
-12/10 Calorie Erg; easy
-8 RDL; empty bar
-50 Speed Steps
-8 Muscle-Up Ring Row
…
[14:00-26:00]
-8/6 Calorie Erg; fast
-8 KB Turkish Getup Sit-Up / arm
-4 Box Jumps; Tough Height
-8 Strict Toes-to-Bar
+
EMOM 24:00
1) X Power Clean + 1 Front Squat
2) X Strict Pull-Up**
3) X Bench Press
*3-3-2-2-2-1-1-1 Respectively
*start light, end heavy (no misses)
**add weight or reduce assistance
(compare to 12.27.24)
Wednesday
EMOM 18:00
1) 5 Thrusters; from the rack
2) 5 DB Strict Press
3) 5/5 DB Bent Over Row
(start easy, end tough)
+
“Wood Chipper”
For Time (15:00 Cap)
-50 Calorie Row
-150 Double Unders
-50 Wall Ball 20/14lb, 10/9ft
-150 Double Unders
-50 DB Snatch 50/35lb
*compare to 11.6.24
Thursday
QOD: What is Your Favorite Christmas Movie?
Every 1:30 x 15 Sets:
1) 20s AirBike; 12s Ramp Up + 8s Sprint
2) 10/10 Bulgarian Split Squat; bodyweight
3) 60s of No-Touch Shuttle Run @ Cruise Pace
+
10 → 1 Barbell Bicep Curls
*alternate sets with a partner
+
[12:00 Clock]
-12-15 Tib Raise; Back-to-Wall
-10 Banded Face Pulls
-10 Seated External Rotations / side
-5 Breath Bretzel Stretch / side
Friday
Every 2:00 x 5 Sets:
2-3 Back Squat @ 80-85%
+
“Yin Yang”
Every 7:00 x 4 Sets:
..
Odd Sets:
AMRAP 7:00
-15 Toes-to-Bar
-15 DB Bench Press 50/35lb
-15 DB Squats 50/35’s
*only second time doing amrap is scored*
…
Even Sets:
-AirBike @ Moderate Recovery Pace
Saturday
[20:00 Clock]
Find Heavy Complex
-Clean + Jerk + Front Squat + Jerk
+
“Caudle Waddle”
[22:00 Clock]
For Time
-75-50-25 KB Deadlift 70/53’s
-25-25-25 Shuttle Run (2×25=1)
…
In Remaining Time…
-Find 1RM Strict Chin-over-Bar Pull-Up
(E1 is for time, E2 is for load in pounds)
+
Every 2:30 x 6 Sets:
-250m @ Strong Pace
-AMRAP-1-2 HSPU; 6/4″ Deficit*
*scale to a deficit you can do >5 reps
+
Move Through…
-15 Banded 90-90 Raises
-5:00 Choice Cyclical @ Recovery Pace
-15 Banded 90-90 Raises
-5:00 Choice Cyclical @ Recovery Pace
-15 Banded 90-90 Raises
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.