Week of 12/18/23 - 12/22/23
Monday - 12/18/23
Back Squat:
5-5-5-5-5 | Increasing
9 Minute Ladder:
+3 Wall Ball (20/14 lbs)
15 Double Unders
Score = Total Reps
Tuesday - 12/19/23
Sumo Deadlift:
4-4-4-4-4 | Increasing
10 Rounds - For Time:
200m Bike
10 Sit-ups
Score = Total Time
Wednesday - 12/20/23
20 Minute AMRAP:
5 Pull-ups
10 Kettlebell Snatch (24/16 kg) (5 each arm)
60’ Lunge with DB (50/35 lbs) (10’ = 1 Rep)
Score = Total Rounds + Reps
Rx1 = 16/12 kg
Rx3 = 31/24 kg
Thursday - 12/21/23
3 Rounds - For Time:
25 Box Jumps (24/20”)
25 Push-ups
500m Row
Score = Total Time
Rx1 = 20 Push-ups
Rx3 = 15 Ring Dips’
Friday - 12/22/23
5 Rounds - 1 Minute Stations | 30” Rest:
Ski (Cal)
Farmer’s Carry - 20’ (50/35 lbs)
Alt. Single Leg V-Ups
Barbell Curls (45/33 lbs)
Score = Total Reps
