Monday 12/22/25
CrossFit:
Front Squat 1RM
+
3 Minute AMRAP
3 DB Devil’s Press 35/20
6 DB Front Squats 35/20
9 Burpees
rest 1 minute x 3
Function:
Double KB Front Squat x 5 reps
rest 2 minutes x 4 sets
+
3 Minute AMRAP
3 Russian KBS
6 KB Goblet Squats
9 Burpees
rest 1 minute x 3
Tuesday 12/23/25
CrossFit & Function
5 sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
+
EMOM 12
Even: 8-10 DB Floor Press (50/35)
Odd: 6-8 Push Press (95/65)
Wednesday 12/24/25
Christmas Eve
“12 days of Christmas”
1 – Bar or Ring Muscle-up
2 – Thrusters 95/65
3 – Power Clean
4 – Push-Ups
5 – Pull-Ups
6 – Deadlifts
7 – Burpees
8 – KB Swings 53/35
9 – Calorie Row
10 – KB Reverse Lunges (53/35)
11 – Calorie Bike
12 – DB Snatch 50/35
Thursday 12/25/25 :
Christmas Closed
Friday 12/26/25:
CrossFit:
EMOM 6
Hang Muscle Snatch x 3 reps
Function:
DB Bent Over Fly + Band Facepull x 10 reps each
+
CrossFit & Function:
EMOM 20
Station 1: 10/7 cal ski
Station 2: :30 Hang From Pull-up Bar
Station 3: 100ft Reverse Sled Drag
Station 4: :30 Plank
Saturday 12/27/25:
CrossFit & Function:
For time:
100 wall-ball shots
20 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees
Sunday 12/28/25:
CrossFit & Function:
12 Rounds for time of:
10 Single Leg Squats to Bench or Box (5/leg)
10 DB Bench Press 50/35
10 Bent Over Rows 95/65
*You go, I go rounds