Monday December 19

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang from bar]

+

Every :90 for 4 sets:

1st: 1 power clean + 1 hang power clean + 1 split jerk

2nd: :30 handstand/nose to wall hold or handstand push ups

+

AMRAP in 9:00

15 kettlebell swings

12 burpees

9 hang power cleans, 65/95

+

2 rounds not for time:

:10-:15 L-sit or L-hang

10-15 light banded good mornings

Tuesday December 20

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :60 double under or kipping practice]

+

A1. Back squat, 4-4-4 @20x1 tempo, :60 rest

A2. 1-arm kettlebell row (unsupported), 3x6-8/side, :60 rest

+

For time:

30 wall balls, 14 to 9’/20 to 10’ or 30 dumbbell thrusters

30 toes to bar or sit ups

50 double unders or 100 single unders

20 wall balls or dumbbell thrusters

20 toes to bar or sit ups

50 double unders or 100 single unders

10 wall balls or 10 dumbbell thrusters

10 toes to bar or sit ups

50 double unders or 100 single unders

+

2 rounds not for time:

:30-:45 sorenson hold

40m plate pinch carry

Wednesday December 21

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [3 dragon flags + 10 hand-release push ups]

+

A. Push press, 5-5-5, 2:00 rest

B. Dumbbell external rotation, 3x8/side @30x0 tempo, :90 rest

+

For time:

21-15-9

Deadlifts, 125/185

Pull ups

Box jumps

+

Not for time:

Focused mobility of choice

Thursday December 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1-arm kettlebell overhead squats + 5 inchworms]

+

A. 1 snatch pull + 1 squat snatch, 1-1-1-1-1, begin a set every 2:00

+

AMRAP in 12:00

10 alternating lunges w/bar overhead

8 bar-facing burpees

6 front squats

2 wall walks or muscle ups

+

3 sets:

:30 hollow rocks

:30 rest

:30 flutter kicks

:30 rest

Friday December 23

A Max out Friday

+

For time with a partner, partners alternate

“Partner Fran”

Partner 1: 21 thrusters, 65/95

Partner 2: 21 thrusters

Partner 1: 21 pull ups

Partner 2: 21 pull ups

Then each partner does 15 of each movement then 9 of each

Both people are completing the entire “Fran” workout