MONDAY
STRENGTH
EST A 6RM BACK SQUAT
HEAVIER THAN LW
FOR TOTAL TIME
21-15-9
WALL BALL
TOES TO BAR
REST 2:00
15-12-9
WALL BALL
TOES TO BAR
CAP 15:00
TUESDAY
STRENGTH
BENCH PRESS
5x3, BUILDING
WORKOUT
UNTIL 60 LATERAL BURPEES ARE COMPLETED
3:00 ON/1:00 OFF
15/12 CAL MACHINE
15 ALT HANG DB SNATCHES #50/35
MAX BURPEES OVER DB IN REMAINING TIME
5 ROUND CAP*
WEDNESDAY
12 DAYS OF FITNESS!!
FOR TIME;
1 WALL WALK
2 STRICT PULL UPS
3 BURPEES
4 DEVILS PRESS
5 DB SHOULDER TO OH
6 DB FRONT SQUATS
7 DB HANG CLEANS
8 DB DEADLIFTS
9 TOES TO BAR
10 BOX JUMPS
11 PUSH UPS
12 PISTOLS
RX #50's/35's
THURSDAY
MERRY CHRISTMAS!!!
FRIDAY
STRENGTH
SNATCH BALANCE
5 X 2 FROM THE FLOOR
WORKOUT
NANCY
5RFT
400M RUN
15 OVERHEAD SQUATS #95/65
SATURDAY
STRENGTH
5 SETS
100' SANDBAG CARRY
100M FARMERS CARRY
REST 1:00
PARTNER WORKOUT
AMRAP 25*
20 DOUBLE UNDERS
15 SIT UPS
10 PUSH UPS
SUNDAY
CONDITIONING
EVERY 5:00 X 6 ROUNDS
400M ROW/800M BIKE
:30 KB FRONT RACK MARCH
30 WALKING LUNGES
AHAP ON THE KB HOLDS