Thursday 123115

•••

4 RFT 

25 Air squats 

25 Push-ups 

25 Walking lunge steps

25 Sdhp 65/45

Wednesday 123015

•••

Pull-up ladder (use band if necessary)
Rest 3 min
Overhead squat ladder ½ body weight 

Tuesday 122915

•••

Deadlift

1-1-1-1-1-1-1-1

Monday122815

•••

3 rounds for time of:

30 double unders 

30 box jumps, 24/20

30 wall-ball shots, 20/14

Wednesday122315

•••

“12 days of Christmas”

1 hang power snatch 95/65

2 ring dips

3 burpees

4 pullups

5 toes to bar

6 push-ups 

7 air squats 

8 jumping lunges

9 lateral jumps

10 wall ball 20/14

11 american KB swings 50/40

12 thrusters 95/65

Tuesday122215

•••

Ring pushup ladder
Rest 3 minutes
Front squat ladder. RX=body weight 

Monday122115

•••

3 rounds for time of:

50 double-unders

35 knees-to-elbows

20 overhead lunges, 135/95

Friday 121815

•••

Ring dip ladder
Rest 
Hang power clean ladder. ¾ body weight 

•••

Ladder: this will be in the “Every Minute On the Minute” format. Performing rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. 

Thursday121715

•••

Every fourth minute, for five rounds

5 reps back squat, AHAP 

Wednesday 121615

•••

5 RFT 

5 Thrusters 135/95

10 Pullups