0:45 - Monday - December 23rd**

Strength:

In 20 minutes

10x5 sumo deadlift 50-70% of 1RM

*Stretch and prep shoulders during your rests

WOD:

4 rounds for time: *10 minute cap

2 rope climb

10 overhead squat 50% of 1RM

Cooldown:

30 situp and reach (L, M, R)

5:33 - Tuesday - December 24th**

WOD:

12 Gifts of Fitness:

For time:

1 clean 115/80#

2 alternating lunge

3 shoulder to overhead

4 front squat

5 power clean

6 lateral burpees over the bar

7 wall ball shot 20/14# to 10/9’

8 toes to bar

9 handstand pushup

10 chest to bar

11 box over 24x30/20x30”

12 muscle up

10:07 - Wednesday - December 25th**

Strength:

In 20 minutes:

10x2 snatch

*Touch and go reps, work up to a heavy double.

WOD:

4 rounds:

1:30 max calorie bike

1:30 max GHD situp

1:30 rest

Cooldown:

1k cooldown row

14:13 - Thursday - December 26th**

WOD:

“Fight Gone Bad”

3 rounds for reps:

1 min wallball shot 20/14# to 10'/9’

1 min sumo deadlift high pull 75/55#

1 min box hop 20"

1 min push press 75/55#

1 min calorie row

1 min rest

Cooldown:

10 minutes of static stretching

17:15 - Friday - December 27th**

Strength:

5x7 front squat 60-70% of 1RM front squat

WOD:

“Power Elizabeth”

For time:

21-15-9

Power clean 135/95#

Ring dip

Cooldown:

Couch stretch and roll out your quads

22:22 - Saturday - December 28th**

WOD:

Teams of 3:

In teams of 2 work to complete rounds of:

9 rounds for time:

30 dumbbell snatch

20 toes to bar

10 deck squat 45/35# plate (loaded candlestick roll)

*1 athlete must row for an entire cycled round. Your time is your finish time -1 second per calorie rowed.