MONDAY 7 DECEMBER
WEEKEND WASHOUT #1
10 Rounds Alternating Stations (5 per Station)
2 mins on: 1 min off
Station 1
60 – Double Unders (plate hops/ 90 single skips)
Max Wall Balls for Score
Station 2
18 – Box Jump Overs
Max Kb Swings for Score @24/16kg
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TUESDAY 8 DECEMBER
OVERHEAD STRENGTH
Starting Every 2 Mins for 6 sets with escalating weight, complete –
12 – 10 – 8 – 6 – 4 – 2 Push Press (Full 2 second pause at the top of each rep)
HANG IN THERE #1
AMRAP 7
2 – 4 – 6 – 8 – 10 – etc
-Hang Power Clean @ 50/30kg (40/20)
-Push Jerk (Push Press)
-Back Squat
Rest 5 Mins
For Time (Cap 7 mins)
Starting with your last complete Round, work your way back down to Zero
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WEDNESDAY 9 DECEMBER
GYMNASTIC CONDITIONING TEST
3 Rounds
1 min Max Pull Ups
30 Secs Rest
1 min Max T2B/V-Ups (tuck ups)
30 secs Rest
1 min Max Push Ups
30 secs Rest
DEADLY DUMBBELLS #1
6 RFT:
Left Arm “Lucifer Press”
30 Double Unders
Right Arm “Lucifer Press”
30 Double Unders
*** “Lucifer Press” ***
As an unbroken complex
3 – Devils Press
3 – DB Thrusters
3 – DB Snatches
3 – DB Push Jerks
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THURSDAY 10 DECEMBER
STRONG PEOPLE ARE HARDER TO KILL #1 -Part A
10 Mins to Establish 1RM Deadlift
Rest 2 Mins
Max Deadlifts in 3 mins at 50% of 1RM for the day
10 Back Squats (adding weight every round)
STRONG PEOPLE ARE HARDER TO KILL #1 – Part B
AMRAP 5
750/600m Row
Max Lunges @40/30 or 30/20
Rest 5 mins
AMRAP 4
600/500m Row
Max Reverse Lunges
Rest 4 mins
AMRAP 3
350/250m Row
Max Lunge Complex
2 Forward Lunges (1 per leg)
2 Reverse Lunges (1 per leg)
** each lunge counts as 1 rep**
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FRIDAY 11 NOVEMBER
FLASH FRIDAY #1
With a 30 min Running Clock
For total time:
8 – 200m Sprints with 1min rest after each sprint (scale to 7 or 6 sprints if needed)
Then at the 23 minute mark
Max DB facing Burpees (7 mins)
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SATURDAY 12 DECEMBER
12 DAYS OF CHRISTMAS WOD
