Monday, December 15th
Strength: 10 Minutes
5 Sets
1 Hang Power Snatch
1 Low Hang Squat Snatch
1 Snatch
Workout: For Time – 15 Minute Cap
Option A
10 Rounds
3 Snatch (155/105)
6 Pistol
Option B
10 Rounds
3 Snatch (115/85)
6 Heel Elevated or Box Pistol
Option C
10 Rounds
3 Snatch (54/45)
6 Goblet Reverse Lunge
Tuesday, December 16th
Strength: 15 Minutes
6 x 2 Back Squat @ 75-85%
Rest 2:00 between sets.
Workout: For Time – 16 Minute Cap
Option A
4 Rounds
500m Row
15 Push Up
20 Air Squat
Option B
4 Rounds
500m Row
15 Knee Push Up
20 Air Squat
Option C
4 Rounds
400m Row
6-10 Elevated Push Up
15 Air Squat
Wednesday, December 17th
Workout: For Time – 20 Minute Cap
Option A
10 Rounds
12 Deadlift (155/105)
9 Hang Power Clean
6 Shoulder to Overhead
Rest 2:00 after Round 5
Option B
10 Rounds
12 Deadlift (95/65)
9 Hang Power Clean
6 Shoulder to Overhead
Rest 2:00 after Round 5
Option C
10 Rounds
6 Deadlift (65/45)
5 Hang Power Clean
3 Shoulder to Overhead
Rest 2:00 after Round 5
Cashout:
3 Rounds
1:00-1:30 Plank
10-15 KB Horn Curl to Press
Thursday, December 18th
Workout: For Time – Partner – 28 Minute Cap
Option A:
1000m/900m Row
100 Single Dumbbell Box Step Up (50/35)
1000m/900m Row
100 V-Up
1000m/900m Row
Option B:
1000m/900m Row
100 Single Dumbbell Box Step Up (35/25)
1000m/900m Row
100 Tuck Up
1000m/900m Row
Option C:
800m/700m Row
100 Single Dumbbell Box Step Up (20/15)
800m/700m Row
80 Straight Leg Sit Up
800m/700m Row
Friday, December 19th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 12 Minute Cap
Option A:
21 Pull Up
42 Double Under
21 Thruster (95/65)
18 Chest to Bar Pull Up
36 Double Under
18 Thruster (115/75)
15 Bar Muscle Up
30 Double Under
15 Thruster (135/85)
Option B:
21 Jumping Pull Up
42 Double Under
21 Thruster (65/45)
18 Pull Up
36 Double Under
18 Thruster (96/65)
15 Chest to Bar Pull Up
30 Double Under
15 Thruster (115/75)
Option C:
21 Ring Row
63 Single Under
21 Thruster (45/35)
18 Ring Row
54 Single Under
18 Thruster (45/35)
15 Ring Row
45 Single Under
15 Thruster (45/35)
Cashout: 9 Minutes
3 Sets
20 Russian Twist
10 Seated Around the World
5 Strict Toes to Bar
1:00 Rest
Saturday, December 20th
Workout: For Time – Partner – 25 Minute Cap
Option A
60 Burpee
60 Single Kettlebell Shoulder to Overhead (53/35)
20 Wall Walk
50 Burpee
60 Calorie Machine
15 Wall Walk
40 Burpee
60 Goblet Lunge
10 Wall Walk
Option B
60 Burpee
60 Single Kettlebell Shoulder to Overhead (35/26)
20 Half Wall Walk
50 Burpee
60 Calorie Machine
15 Half Wall Walk
40 Burpee
60 Goblet Lunge
10 Half Wall Walk
Option C
60 Up Down
60 Single Kettlebell Shoulder to Overhead (26/18)
20 Inchworm Push Up
50 Down
50 Calorie Machine
15 Inchworm Push Up
40 Up Down
60 Goblet Lunge
10 Inchworm Push Up