Monday-Sunday 191223-29 – Competition

Monday 12/23
Strength
In 16 minutes to build to a heavy complex of: 1 Snatch Pull + Hang Squat Snatch + Overhead Squat

Conditioning
For time:
40/35 Calorie Row
30 Overhead Squats (135/95)
20 Burpees

Tuesday 12/24
“All I want for Christmas is Fitness”
For time:
1 Wall Walk
2 Dumbbell Goblet Squats (70/50)
3 Wallballs (20/14)
4 Handstand Push Ups
5 Snatches (115/75)
6 Pull Ups (Rx+ 3 Muscle Ups)
7 Calorie Row
8 Toes To Bar
9 Box Jumps (24/20)
10 Double Kettlebell Thrusters (2×24/2×16)
11 Burpees to a Plate
12/side Plate Overhead Walking Lunges (45/25)

Note: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps for time.

Wednesday 12/25
Rest Day

Thursday 12/26
Strength
A1. Strict Press 5×5, building
A2. Single Arm Dumbbell Row 5×10/side, building

Conditioning
3 rounds of 2:30 minute AMRAP:
7 Shoulder to Overhead (135/95)
7 Pull Ups
35 Double Unders

Rest 2:30 minutes

Friday 12/27
Strength
A1. Dual Dumbbell Front Squat 4×8, building
A2. Hanging Knee Tuck Hold 4×30 seconds

Conditioning
For time:
75 Wall Balls (20/14)
50 Alternating Dumbbell Snatches (50/35)
25/20 Calorie Row

Saturday 12/28
Strength
Farmers Style Walking Lunges 4×7/side, building

Conditioning
For time, complete reps of:
12-9-6-3 Power Cleans (155/105)
15-12-9-6 Burpees Over Bar

Time Cap: 9 minutes

Sunday 12/29
Rest Day/Active Recovery