| Day | Focus | Strength / Skill | Conditioning |
| Mon | Upper-body strict strength & strict HSPU stamina | Strict Press + Push Press Complex15:00 running clock• 0:00–8:00 – Build to heavy 3 Strict Press + 5 Push Press• Then 2 × (3+5) @ 90% of today’s complex (rest 2:00 between sets)Level 1: Every 2:30 × 6 – 5 Strict Press @ ~7 RPE | “Prancer” 10:00 AMRAP16 Renegade Rows (50/35)4.5 Shuttle Runs (25 ft down/back)8 Strict HSPU4.5 Shuttle RunsStimulus: Aerobic pacing with upper push/pull staminaGoal: 3+ rounds, RPE: 7/10Multiple levels provided for HSPU / DB loading |
| Tue | Bar Muscle-Up / Pulling density + high-volume chipper | Strength Every 2 min / 10min 5 strict pull up 8 Ring row | #TEAMPRVNTUESDAY “Rudolph” – 16:00 AMRAP40 Front Squats (95/65)30 Burpee Box Jump Overs (24/20, facing)20 Bar Muscle-UpsScore: Total repsGoal: 170–240 repsStimulus: High-volume chipper, pulling stamina, leg enduranceRPE: 9/10(Full scaling tracks for L2, L1, Masters, Competitor, Travel) |
| Wed | Death by Strict HSPU Starting at 3 reps add 1 rep every minute until failure | “CFC Programmed” For Reps:18min AMRAP 200m run Overhead plate carry 20/1510 Power clean 60/4030 sit up Barbell: 60/40 | |
| Thu | Classic bodyweight conditioning (Christmas Day) | — | “Comet” For Time12 Rounds:5 Strict Pull-Ups10 Push-Ups15 Air Squats30 Double-UndersGoal: 18–26 minutesStimulus: Classic strict pulling/pushing stamina + aerobic rope cyclingRPE: 8/10 |
| Fri | Barbell cycling + TTB intervals | “Blitzen” For Time (4 Sets)Each Set:15 Power Cleans (115/75)200 m Run20 Toes-to-Bar200 m RunRest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3Score: Total time (incl. rest)Goal: 2:45–4:00 per set; 14:00–20:00 working timeStimulus: Barbell cycling + gymnastics repeatability + aerobic pacingRPE: 9/10 | |
| Sat | Partner mixed-modal grind with rope climbs + synchro work | Rope Climb Skill (pre-workout) – lock & stand, climb mechanics, descents | “Sleigh Ride” Partner 25:00 AMRAPP1: 15/12 Cal Row (each)P2: 2 Rope Climbs (each)Then together:12 Synchro Box Jumps (30/24)16 Synchro Push Press (95/65)Repeat for 25:00Score: Total repsGoal: 3.5–5+ full roundsStimulus: Long partner conditioning; rope climbs, synchro jumps/pressingRPE: 8/10 |
| Sun | Strength/conditioning EMOM with bench + core + grip | — (strength and conditioning integrated) | “Donner” 20:00 EMOMMin 1 – 15 GHD Sit-UpsMin 2 – 15 Bench Press (135/95 Rx)Min 3 – 50 Double-UndersMin 4 – Max Distance Farmers Carry (70/53)Min 5 – RestScore: Total distance on carryGoal: ≥200 ft / 60 m each farmers segmentStimulus: Midline stamina, pressing volume, grip enduranceRPE: 7/10 |
