Program I

JOINT PREP
3×10 light goblet squats

CONDITIONING
2 minutes of max reps front squat
Rest 2 minutes
6 minute AMRAP:
6 power cleans
6 burpee over bar

*Weights are 135lbs/95lbs.

ACCESSORY
Strict Pull-up Progression

COOL DOWN
Static Stretching Complex
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Program II

JOINT PREP
3 rounds:
10 dislocates
10 air squats

STRENGTH
15 minutes of Overhead Squat work

CONDITIONING
2 minutes max reps goblet squats
Rest 2 minutes
2 minutes max reps burpees
Rest 2 minutes
2 minutes max reps ball slams

ACCESSORY
Strict Pull-up Progression

COOL DOWN
Static Stretching Complex

  • Mike Foster

    I knew I didn’t like the Festivus WODs! I’m trying to stop giving myself a pass and do more stuff Rx. Did that today and got 5 rounds even. Did the pull up progression with a 15# dumbbell. That was tough. Thanks D&B