Deadlift Week 74x3Work between 86-92% of 1RM OR increase 10-25lb from last week.*1 working weight for all 4 sets
Bummer for Georgia4 Rounds For Time10 Snatch 95/6550 Double Under200m Run11 Min CapFitness:Double DB(2) Snatch75 Single UndersRx +135/95
Tuesday
3 Christmases (Time)For Time:30 STOH 115/8530 Box Jumps Over 24/2030 Pull-Ups20 Hang Squat Clean20 Box Jump Over20 Pull-Up10 Cluster (squat clean thruster)10 Box Jump Over10 Pull-Up18 Min CapFitness:DBs for BarbellStep-OversJumping Pull-Up or Ring RowRx+155/105C2BSuper Set - 4 Rounds12 DB(2) Bench Press:30 Max Banded Hammer Curl8-12 (each side) SA KB Z-Press:30 Max DB(1) Standing Tricep ExtensionComplete all 4 movements with no breaks, then rest as needed.
Wednesday
Back Squat Week 7Set 1-3: 2 Reps 91%Set 4-6: 1 Rep 96%If you don't have a 1RM then just do 5-10lb heavier than last week.)
Stocking Stuffers 4 Steady Rounds100m Farmers Carry8/8 DB(1) Bulgarian Split Squats10-20 Hollow Hold Pull Overs10-20 Banded Good Mornings
Thursday
Deck The Halls (AMRAP - Reps)
AMRAP x 95-10-15-20…etcCalorie RowBurpee Over Rower (lateral)-Rest 2 Min-AMRAP x 95-10-15-20…etcCalorie SkiToe To Bar-Rest 2 Min-AMRAP x 95-10-15-20…etcCalorie BikePush-UpRx+ Strict HSPUScore = Total Reps
Friday
Strict Press Week 7In 16min find a 2RM
Feliz Navidad (AMRAP - Rounds and Reps)AMRAP x 86 Power Clean 135/954 Shoulder To Overhead2 Rope ClimbsRx+185/125Fitness:10 DB(2) Hang Power Clean6 DB Push Press10 DB Bent Over Row6 Burpee
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