Monday the 17th to Friday the 21st of December

Monday

0.00 – 5 deadlift
1.30 – 1 set of strict pullups
3.00 – 4 deadlift
4.30 – 1 set of strict pullups
6.00 – 3 deadlift
7.30 – 1 set of strict pullups
9.00 – 2 deadlift
10.30 – 1 set of strict pullups
12.00 – 1 deadlift
rest until 15 minutes
15.00 to 25.00

AMRAP

10 d-ball cleans
10 burpeebox jump overs
10 situps

Tuesday

45s on 15s off for 20 minutes

1. dumbbell thrusters
2. ring rows
3. row/ski/bike – switch every round
4. bear crawl

finisher – 10 minute team prowler push

Wednesday

1. 8 minutes to establish a heavy complex of:

1 squat clean + 1 hang squat clean + 1 split jerk

2. 15 minutes of:

“The Macho Man”

EMOM – every minute on the minute

3 power cleans + 3 front squat + 3 push jerk

this is normally done with 85/55kg but that would be out of everyones reach so you will need to decide on a scaled weight. I would suggest start low and add weight if its to light. Matt Fraser recently hit 30 rounds of this!!!!

Thursday

15 minutes on the clock
1. Barbell shoulder press from the rack – 15 reps – if you did Macho Man yesterday do dummbell bench press intead of this
2. Bent over barbell rows – 15 reps
3. D-ball step ups – 20 reps (10 each leg alternating) – hold a heavy d-ball and do 20 step ups onto an 18″ box. If you are vertically challenged (short) you can use a 12″ box with plates on top. The same goes for tall people, add plates to the 18″ box if needed.

finisher – max plank

Friday

CrossFit Waterford 12 days of Christmas workout

1 squat clean 45/30kg
2 thrusters 45/30kg
3 pushpress 45/30kg
4 front squats 45/30kg
5 chest to bar or pullups
6 bar facing burpees
7 toes to bar or knees to chest
8 kettlebell swings 24/16kg
9 box jumps
10 dumbbell snatch 22/15kg
11 pushups
120 double unders or singles

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