Christmas workouts

Xmas eve- Row 500m and Thrusters (40-50lbs boulder) 15 reps X 5 rounds

18:30

Xmas day- Cindy kind of - 5 pushups, 10 situps, 15 squats - as many as possible in 20 minutes (got to 13, +5 pushups, 10 situps and 5 squats)


Boxing day off

27th

1-10-2-20-3-30
Front squat
225-185-225-155-225-135

Had to break the last set into 15-9-6

Tues

Backsquat 3-3-3-3-3

135-185-235-285-315(failed on 3rd rep and dropped weight onto rack)

Wed - off
Thur - off
Fri - Squat Cleans 1-1-1-1-1

135-135-185-205

Weekend travelling, mon off

Tues- 10km (11km by accident)

(prev 77 min) 70:39 and now hurting

Monday

Got new squat stand today. No more worries of 4x4's breaking


500 meter row
25 Turkish getups with 50lbs KB

AMRAP in 20 min

Did: 1 round and
500m and 11 get ups

Tough work getting off the floor while pressing 50lbs in one hand

Fri off Sat off

Sunday
Crossfit Total

Backsquat
Shoulder Press
Deadlift

BS- 315 (prev. 295)
SP- 155 (no prev, did push press prior at 235)
DL- 405 (prev 485, 465)

875 Total

Off Mon + Tues too

Wed

Rowed 5K
22 or 23 min, don't recall

Thur
Rowed 1K
21-15-9 of V-sits and Good Mornings with 25lbs plate to chest
Untimed.

thur and so on

Thur- off
Fri - off
Sat-

Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

subbed rowing 400 meters for run and 50lb KB, 12" box otherwise Rx'd
37:20

Sun- off

Sore from Sun

Mon- Front Squat max effort

3 reps. 135, 185, 205, 225

Tues - off

Wed- One armed day

15-12-9 reps of couplet

50lb Kettlebell thrusters right then left
Pullups, jumping and gripping other wrist, right then left

11:20