Monday 12/16/24
CrossFit:
Every 3 minutes x 12 minutes (4 sets)
3 Front Squats @ 30×0
+
5 Rounds for time:
6 Hang Power Cleans (115/85)
8 Front Squats
300m Bike Erg
rest :90 after each round
Function:
Every 3 minutes x 12 minutes (4 sets)
6 Double KB Squats @ 30×0
+
5 Rounds for time:
6 DB Hang Cleans (50/35)
8 DB Front Squats
300m Bike Erg
rest :90 after each round
Tuesday 12/17/24
CrossFit & Function:
Supinated Chin above bar hold x :10-:15
rest 2 minutes x 4 sets
*jump up, hold chin above bar
+
EMOM 20
1 – Dumbbell Bench Press x 10 reps
2 – Strict Pull-ups x 4-6 reps
3 – Russian Twist with Plate or DB x :30
4 – 8/6 cal Ski
5- Rest
Wednesday 12/18/24
CrossFit & Function:
8 Sets
Reverse Sled Drag x 50′
KB Goblet Wall Sit x :20s
10 DB Snatch Alt. (50/35)
Follow the Leader Style
rest 2:00 between sets
Thursday 12/19/24
CrossFit:
10 Rounds
12/10 Cal Row
8 Toes to Bar
6 Box Jumps
rest :90 Between Rounds
Function:
10 Rounds
12/10 Cal Row
8 Lying Leg Raises
6 Burpees
rest :90 Between Rounds
Friday 12/20/24
Alex’s AOTM WOD
CrossFit & Function:
Partner Linda
10-9-8-7-6-5-4-3-2-1
Deadlifts (1.5x BW)
Bench Press (1x BW)
Squat Cleans (.75 BW)
Saturday 12/21/24
CrossFit & Function:
Pyramid Helen1
1200 meter Run
63 KB Swings (53/35)
36 Pull-Ups
800 meter Run
42 KB Swings (53/35)
24 Pull-Ups
400m Run
21 KB Swings (53/35)
12 Pull-Ups
Sunday 12/22/24
CrossFit & Function:
Teams of 2
100/80 Cal ski Erg
*Partner Holds Sandbag in bear hug*
+
1500/1200m Row
*Partner does wallsit while other partner Rows*