💪 Monday – “Jack Frost”
Movements: Row calories, light thrusters, chest-to-bar pull-ups
Stimulus / Focus:
- Fast, repeatable intervals (1:1 work/rest)
- Moderate intensity → keep sets consistent
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Pulling endurance + barbell cycling
Strength: Shoulder Press 5×6 (build by feel) – pure upper-body strict strength
🔥 Tuesday – “Hermey the Elf”
Movements: Box step-ups, GHDs/sit-ups, box jumps, V-ups
Stimulus / Focus:
- Long chipper → nonstop core + legs
- Manage pacing through large reps
-
Aerobic grind with high midline demand
Accessory: Lower-body mini pump — wall sit + split lunge combo (burn guaranteed)
🚴♂️ Wednesday – “The Winter Warlock”
Movements: Air bike, alternating DB snatch, burpee-over-DB
Stimulus / Focus:
- Interval sprints until 75 burpees are complete
- Aerobic power + shoulder stamina
-
Burpee repeatability is the moneymaker
Strength: Snatch 5×2 @75–80% — sharp, clean singles with technical focus
🪵 Thursday – “Bumble”
Movements: Air squats, double unders
Stimulus / Focus:
- Short, repeatable 2:00 intervals
- Breathing + coordination under fatigue
-
Keep rounds within the same time window
Accessory: “Shock Method” — heavy bench, push-ups, DB fly pump (chest + triceps)
🏋️♂️ Friday – “Yukon Cornelius”
Movements: Heavy deadlifts, handstand push-ups, toes-to-bar
Stimulus / Focus:
- Fast 3-round sprint
- Grip, midline, and shoulder stamina tested
-
Break before failure to avoid blow-up
Accessory (Gymnastics): Handstand + grip endurance AMRAP (farmers carry each round)
⏱ Saturday – “Snow Miser”
EMOM Structure:
- Min 1: Wall balls
- Min 2: Handstand walk / wall walk
- Min 3: Shuttle runs
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Min 4: Hang power cleans
Stimulus / Focus: - Pacing + consistency across 24 minutes
- Manage fatigue station to station
-
Skill + engine + power blend
Accessory: Weighted pull-ups, lateral raises, banded pull-aparts (vertical pull + shoulders)
🧊 Sunday – Options
Option 1: “Scrooge McDuck”
Movements: KB swings + walking lunges
Stimulus: Classic endurance + posterior chain pump
Option 2: Recovery
Stimulus: Low-intensity aerobic sweat
Option 3: Mayhem Racing
Stimulus: Race-style sled + row intervals, high power + pacing skills
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