Thursday 221229
Day 4 Thursday 221229 Olympic Lifting 5:30pm Aerobic Intervals A. Tabata :20 on :10 rest x 8 for meters Rest 2:00 repeat x 3 Each round on different equipment
Day 4 Thursday 221229 Olympic Lifting 5:30pm Aerobic Intervals A. Tabata :20 on :10 rest x 8 for meters Rest 2:00 repeat x 3 Each round on different equipment
Day 3 Wednesday 221228 A. 1 set every 2:00 x 5 :20 assault bike sprints 100% effort Rest to 15:00 then B B. 7 sets for time 12 kbs 24/16 12 burpees :30 rest
Day 2 Tuesday 221227 A. EMOM 12:00 :30 DU or attempts :30 hollow body rocks :30 strict pulling Rest 3:00 then B B. AMRAP 15:00 80% effort 14 lateral box step overs nte 24” 7 rope k2e or hkr 7/7 db push press 50/35
Day 1 Monday 221226 A. E:30 for 3:00 Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters + max bar facing burpees 1:00
Day 6 Saturday 221224 A. "The 12 Rounds of RedShed CrossFitmas" 12 rounds of RedShed CrossFitmas for time of: (barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! 1 overhead squat (ohs) 2 power snatch (ps) + 1 ohs 3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs 4 push press (pp) + 3 sdhp
Day 5 Friday 221223 A. 1 complex every 1:30 x5 1 Deadlift 2 Hang power clean 3 Push Jerk Rest 4:00 then B B. AMRAP 21:00 1 sandbag push down and back 3 stone to shoulder 6 pull-ups/c2b/mu 12 pistols/ 6 single leg step up each leg 400m run/500m row or ski/1k bike E3MOM
Day 4 Thursday 221222 5:30pm Olympic Lifting Aerobic Intervals A. Going the Distance 5K row/Ski or 10K Bike 30:00 cap B. December ABS C. Yoga
Day 3 Wednesday 221221 A. AMRAP 3:00 Max distance row/ski/bike/run Rest 3:00 then B B. 1 set every 3:00 x 5 3 unbroken power cleans 15 wallballs Build to a heavy unbroken 3 Rest additional 3:00 then C C. Repeat A 8:00 cap Double the distance D. December ABS
Day 2 Tuesday 221220 A. E:30 for 3:00 Alternate core holds Rest 3:00 then B B. AMRAP 25:00 Dumbbell flow nte 50/35 perform all reps on one arm then the other arm then perform 6 reps of your favorite gymnastics movement add 1 rep of each db moment each round Deadlift High Pull Hang