Warm up
2 rounds:
30 jump rope (singles or doubles)
5 power cleans5 front squats
5 shoulder to overheads
5 pushups
5 pullups
Endurance
For time, performed as the 12 days of Christmas song:
1 wall walk
2 power cleans
3 front squats
4 shoulder to overheads
5 pullups
6 box jumps 24/20 in
7 handstand pushups
8 burpees
9 wall balls 20/14 lbs, 10/9 ft.
10 toes to bars
11 thrusters
120 double unders
Time cap: 40 min
Load: BB 115/80 lbs, DBs 2x50/35 lbs
Note: Compare to 12/25/2024
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
in 15 min take as many sets needed to work up to a:
1 Rep MAX
Bench Press
2 Sets of
1st Set of Max Unbroken reps @ 80% of todays heaviest weight
2nd Set of Max Unbroken reps @ 70% of todays heaviest weight
Bench Press EMOM
Part A
3 Sets - Every 3:00 mins
8/arm Single Arm Landmine Press
-:30sec Rest-
15 Landmine T-Bar Row
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
15 Deficit Push-Ups (Hands on 45s)
-:30sec Rest-
1 Set of Max Unbroken reps of
Ring Rows
-Rest until the next 3:00 mark -