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Monday

Back Squat 

In 20 Min Find A 1 RM Back Squat

Suggestion Rep Scheme Leading To Test….

Set 1 - 3 Reps

Set 2 - 3 Reps

Set 3 - 2 Reps

Set 4 - 2 Reps

Set 5 - 1 Rep

Set 6 - 1 Rep

Set 7 - 1 Rep (95% )

Set 8 - 100% +

This is just a suggestion

Fitness:

6x5 (end w/ heavy set of 5 for day)

Mistletoe  (Weight)

Every 4 Min x 4 Sets

10 Bar Facing Burpee

3 Power Clean

2 Squat Clean

Fitness:

10 Burpee

20 Kettle Bell Swing

Go based on feel here. If the effort on squats wore you out, keep the weights lighter and just cruise on this. However if you're still feeling good, let it rip and pick a challenging weight.

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Tuesday

Rockin Around 

AMRAP x 15

50 Double Under

10 Chest To Bar Pull Up

Run 200m

Fitness:

65 Single Under

12 DB(2) Bent Over Row

The Christmas Tree

For Completion:

2 Sets:

:30 L-sit (boxes, rings, paralettes, etc)

20 Hamstring Curls with a band

:60 Plank (hands or elbows)

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Wednesday

Strict Press 

In 16 Min Find a 1RM Strict Press

Suggested rep scheme leading to to test.

Set 1 - 3 Rep

Set 2 - 2 Rep

Set 3 - 1 Rep

Set 4 - 1 Rep (2 RM from week 7)

Set 5 - 1 Rep

Set 6 - 1 Rep

Snowman

EMOM x 20

Min 1 - Dumbbell Bench Press x 8-12

Min 2 - KB Gorilla Row x 8/side

Min 3 - Dips (ring or box) x 6-10

Min 4 - Easy Machine x :30

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Thursday

All I Want For Christmas Is You 

For Time With a Partner:

Run 800m (Split)

then, 2 Rounds:

30/24 Calorie Row

6 Wall Walk

30/24 Calorie Ski

30 DB Snatches

30/24 Calorie Bike

6 Wall Walk

then…

800m Run

Cap = 32 Minutes

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Friday

Deadlift 

In 20 Min Find A 1RM Deadlift

Suggestion Rep Scheme Leading To Test….

Set 1 - 3 Reps

Set 2 - 3 Reps

Set 3 - 2 Reps

Set 4 - 2 Reps

Set 5 - 1 Rep

Set 6 - 1 Rep

Set 7 - 1 Rep (95% )

Set 8 - 100% +

Fitness:

Build To A Heavy of 5 Today

Silent Night 

For Time:

15-12-9-6

Front Squat 95/65

28-21-14-7

AbMat Sit Up

Rx+ 135/95

Cap = 12 Minutes