Varsha and Rachael bench pressing off of a pommel and yoke back at CFSLU circa 2014

PROGRAMMING

Monday 12/24 (Holiday Hours: 9am, 10am, 11am classes only)

E2MOM for 7 sets: 4 back squats

3 rounds for max total reps:
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35#
1:00 calories (bike, ski, row)
1:00 burpees
1:00 wall ball push press, 20/14# to 10/9′

Tuesday 12/25 (Holiday Hours: 9am, 10am, 11am classes only)

High-Intensity Interval Training workouts

Wednesday 12/26 (Holiday Hours: 9am, 10am, 11am classes only)

AMRAP in 6:00
6 push press, 61/43kg
12 burpee over bar

AMRAP in 6:00
6 dip
12 kettlebell snatch, 24/16kg

establish a heavy 3-position clean

Thursday 12/27

6 supersets of:
8 floor press
6 bent-over row/side

3×8 wide-grip dips
4×10 plate raises

5 rounds
25 banded front raise
50 banded pull aparts

Friday 12/27

PENNIES

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

Squaturday 12/28

in pairs, for time:
20 back squats, 100/70
40 front squats, 85/58kg
80 OHS, 43/29kg
160 thrusters, 20/15kg

Sunday 12/29

for time:
21-15-9-15-21 db bench press, 2×50/35#
42-30-18-30-42 calorie row

ARTICLES

+ There’s No Such Thing as a Sugar Rush, According to Science – Fatherly
+ The Actual Pros and Cons of the Paleo Diet – BarBend