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Monday

Back Squat  (Weight)

Week 8 De - Load

3 x 5-7

Start at any weight, build or stay but don't

pass 70%

Angry Elf  (Time)

For Time:

30/24 Calorie Row

800m Run

30 Burpee Over Line (facing)

400m Run

 

15 Min Cap

 

Fitness:

Regular Burpee

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Tuesday

Charlie Brown's Tree  (Weight)

EMOM x 25 Min

Min 1 - 2 Clean and Jerk @ 80%

Min 2 - 12 Ring Dip

Min 3 - 50 Double Under

Min 4 - 12/10 Cal Ski/Row

Min 5 - Rest

 

Fitness:

6 DB Hang C+J

Box Dips

70 Single Under

:40 Max Ski

 

Rx+

5 Ring MU

15/12 Cal Ski

 

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Wednesday

Bench Press  

5x6

 

Build to a heavy(ish) 6 for today but dont pass 80%

Taking a week off of the strict press before testing next week but we'll still get some pressing in.

Little Drummer Boy

4 Sets:

5-10 Strict Pull Up

8/8 Single Arm Dumbbell Strict Press

+

4 Sets:

15 Dumbbell Bicep Curl (bilateral)

15 Banded Tricep Pressdown

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Thursday

Sleigh Ride 

AMRAP x 24 Min

25 Wall Ball 20/14

1 Rope Climb

200' Sandbag Bear Hug Carry 100/70

1 Rope Climb

20/15 Cal Bike

1 Rope Climb

 

Fitness:

2 Rope Pulls

 

Rx+

30/20lb

150/100

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Friday

Deadlift 

Week 8

Elevated Deadlift

4x5

 Work between 70%-80% for all sets.

Barbell should be 4"-6" higher than normal.

Holidayzzzzz  

For Time:

Buy In:

50 Push-Ups

-Then-

21-15-9

Hang Power Snatch 75/55

Toe To Bar

 

12 Min Cap

 

Fitness:

KBS

:45 Plank ea/round

 

Rx+

25 Strict HSPU

95/65

12-9-6

Bar MU