Day 1- Monday 241216
A. AMRAP 20:00
7 dual db strict press 40/25
12 dual db lateral box step up and overs nte 20”
20 calories row or ski
Day 2- Tuesday 241217
A. AMRAP 10:00
Row 200m, no preset on the monitor
Every meter +/- perform that amount of burpees
IF it lands exactly on 200m, rest 20sec and repeat
Rest 3:00 then B
B. AMRAP 7:00
20 goblet lunges 50/35
30 double unders
Rest 3:00 then C
C. AMRAP 7:00
7 pull-ups/5 c2b/3 muscle-ups
10 front squats 95/65
Day 3- Wednesday 241218
Repeat WOD 240112, 221007, 201202
A. For time 40:00 cap
100 calories (apparatus is athletes choice AB is recommended)
75 Russian kbs 24/16kg
*50 wallballs 20# 10’/ 14# 9’
75 Russian kbs
100 calories same machine as start
*5 burpees + 30 du/50 singles every stop or drop of the medball
Day 4- Thursday 241219
A. 4 sets for total distance
5:00 work, 2:00 rest
Alternate between 2 machines
B. Yoga for Athletes
Day 5- Friday 241220
A. 1 Complex every 2:00 x 6
1 Snatch grip deadlift
1 Hang power snatch
1 Hang squat snatch
1 OHS
Build each set to a heavy complex
Rest to 15:00 then B
B. AMRAP 15:00, Aerobic flow pace
5 ohs at 80-90% of A
10 bar facing burpees
3 rope climbs or 10 t2b
3 wall climbs
Day 6- Saturday 241221
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 241222
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
