WORKOUT OF THE DAY
December 26

Strength:
Clean: 20mins to build to 1RM

Conditioning:
FT:
30 Clusters (155/105)

Accessory:
FR Sotts press: 5-5-5

December 23

Conditioning:
“12 days of Xmas”
1) Squat Clean (155/105#)
2) Front Squats
3) S2OH
4) C2B
5) V-ups
6) Medball cleans (20/14#)
7) Wallballs
8) 1 Arm KBS (24/20kg) switch every 4 reps
9) Pushups
10) Box jumps (24/20″)
11) Situps
12) 1200m run

December 22

Strength:
Hang Power Cleans: 3 reps every 1:30 for 10rds

Conditioning:
“Tabata”
L-Sit Hold
Hang Power cleans (135/95#)
KB single arm push presses (24/20kg) (alternating arms per round)
* Alternating movements after each round

Accessory:
2RFQT:
30 Band pull-a-parts
30 Scap Pushups

December 21

Strength:
Elevated FR Reverse Lunges: 10-10-10 (10 per side than alternate legs)
Strict Ring Dips: 10-10-10

Conditioning:
15min EMOTM:
1) 20/16 Pushups
2) 25 Air squats
3) 15 Deadlifts (185/135#)

December 20

Strength:
Snatch: 20mins to build to 1RM

6min EMOTM:
Snatch: 1 rep @90%

Conditioning:
3RFT:
10 Power Snatches (115/80#)
100 DU

December 19

Strength:
Front Squats: 5-5-5-5-5 @75%

Conditioning:
FT:
1,000m Row
30 Front Squats (135/95#)
30 Box jumps (24/20″)
30 Thrusters (45/35#)

December 18

Gymnastics:
10RFQT: (Quality)
3 Weighted strict chin-ups
:30 sec Hollow rock hold
6 Bentover BB rows (135/95#) Resetting each rep at ground

Conditioning:
6min AMRAP:
8 Burpees
8 T2B

December 16

Open Skill Work:
15 mins

Conditioning:
Partners (2)
20min AMRAP:
30 Thrusters (95/65#)
30 Box jump overs (24/20″)
20 HSPU

December 15

Strength:
Back Squats: 8-8-8-8 @65-70% of 1rm
FR Weighted Step-ups: 12-12-12-12

Conditioning:
FT:
50 Burpee Pullups
or
30 Burpee MU

December 14

Strength:
Hang Power Snatch: Build to heavy 1 rep

Cycling work:
Hang Power Snatch: 10-10 @70% of 1rm, rest 2 minutes between sets

Conditioning:
100 KBS(32/24kg)
* with EMOTM
6-8 Situps

1 2 3 4 5 128