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Friday
Strength – Seated Press 5×5
Seated Press for load.
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
-then-
“Squirrel’s Gone”
21-15-9
Power Snatch (115/85)
Burpee Over Bar
Thursday
“Chief Level 1: Squirrel’s Gone”
15 Minute EMOM
MInute 1 – 10 Dumbbell Snatch (70/50)
Minute 2 – 12 Dumbbell Facing Burpees
Minute 3 – AMRAP 30 Seconds Rope Climbs
-then-
“Hap-Hap-Happiest Christmas”
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Wednesday
Strength – Front Squat 2×10 + Drop Set
Front Squat for load:
#1: 10 reps – 80%
#2: 10 reps – 82%
#3: #3 Drop Set (as many as possible) at 50% of your last set
-then-
“Cousin Eddie’s RV”
Every 2 Minutes:</s...
Tuesday
“25,000 Twinkle Lights!”
3 Rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
-then-
Monday
Split Jerk 5×5
Split Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
-then-
Squat Clean 5×5
Squat Clean for load. Singles.
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
-...
