Monday – 12/19/22
“It’s Beginning to Look a Lot Like Christmas”
Freedom (RX’d)
Every 3:00 (8 sets)
15/12 Calorie Assault Bike (Or 12/10 Echo Bike)
10 Dumbbell Thrusters (50s/35s)
(KG Conv 22.5s/15s)
Target time: 60-75 seconds
Time cap each set: 90 seconds
Tuesday – 12/20/22
“Rockin’ Around the Christmas Tree”
Freedom (RX’d)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
Target time: under 8 minutes
Time cap each set: 14 minutes
Wednesday – 12/21/22
“Cindy“
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Thursday – 12/22/22
Silver Bells
Freedom (RX’d)
Teams of 2
10 rounds (each/1:1)
200/175m Row
Target time each set: 40-50 seconds
Time cap each set: 60 seconds
Friday – 12/23/22
12 Days of Christmas
Freedom (RX’d)
12 Days of Christmas
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Get Over (48”/40”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
(KG Conv 70/48)
