Week of Monday, December 16th 2024 Monday 12/16/24 Warmup - 3 rounds 10 good mornings 10 pass throughs 10 snatch grip pvc supermans 10 supinated grip scap pulls A1) Snatch grip Deadlifts - 6 x 3 -increasing A2) Chin-ups - 6 x 3 -weighted if possible B) 4 rounds for time: 10 Muscle snatches (45/33) 10 Overhead squats 10 Supinated grip knees to elbows Tuesday 12/17/24 Warmup : 3 rounds 5 yoga push-ups 10 ring rows 15 squats 20 sec battle rope A1) Bench Press - 4 x 10 -Increasing A2) Single arm DB rows - 4 x10 -Each side B) 10 min AMRAP 20 goblet lunges 20 push-ups 20 sit-ups Wednesday 12/18/24 Warmup: Bergener warm-up A) Clean & Jerk - work to a heavy 1 rep in 20 min B) 4 rounds for time: 15 DB hang clean and press (50/35) 50 step hops (4” step) Thursday 12/19/24 Warmup - 3 rounds 10 push-ups 10 ring rows 10 tempo squats 3:3:1 20 sec front rack stretch A) Front Squats - 6 x 3 B) “Scaled Fran” For time - 15-12-9 Thrusters (95/65) Pull-ups Friday 12/20/24 and Saturday 12/21/24
Warmup: In any order
1 minute ski erg
2 minutes row
3 minutes single unders / double under attempts
4 minute AMRAP :
10 step ups each leg
15 sit-ups
Partner WOD:
Partner WOD: 30 minute AMRAP
Partner 1: Row / Ski / Bike for calories
Partner 2: Complete
40 Double unders
20 Kettlebell deadlifts (32/24)
10 Handstand Push-ups off the box
**Add reps and calories**
