Week of 12/25/23 - 12/29/23
Monday - 12/25/23
Closed
Tuesday - 12/26/23
Split Jerk
5 x 1 | Same Weight
8 Minute AMRAP:
40 Double Unders
20 Dumbbell Hang Clean & Jerk (50/35 lbs) (alt. Every 5 reps)
Score = Total Rounds + Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 12/27/23
20 Minute EMOM - Alt. Stations:
12/9 Cal Row
20 Sit-ups
15 Wall-Ball (20/14 lbs)
10 Pull-ups
Score = Rounds Completed
Thursday - 12/28/23
5 Rounds - For Quality:
10 Box Jumps (30/24")
15/12 Ski Cals
90' Sled Push (225/155 lbs)
6 D-Ball Over Shoulder
Score = Total Time
Friday - 12/29/23
Front Squat:
5 x 1 | Same Weight
For Time:
25 Hand Release Push-ups
20 Front Squats (75/55 lbs)
25 Burpees
20 Front Squats (95/65 lbs)
Score = Total Time (10 Minute Cap)
