Monday, December 12th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Bench Press
*Retest from week of 6/27/22.
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
300m Run
12/10 Cal Bike
15 Pull-Ups
(Score is Time)
Tuesday, December 13th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Deadlift
*Retest from week of 6/27/22.
(Score is Weight)
WORKOUT
“DIANE”
FOR TIME
21-15-9 Deadlift (225/155)
Handstand Push-Ups
(Score is Time)
Last Seen: 11/22/21
HSPU Option 1: Piked Push-Up
HSPU Option 2: DB Strict Press
Wednesday, December 14th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Options…
Practice J-Technique
Practice Spanish Wrap
Practice Quick Roping Down (Advanced)
(No Measure)
WORKOUT
EMOM x 21 MINUTES
MIN 1 – 50 Double Unders*
MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)
MN 3 – :50 Max Rope Climbs
*Option to increase by 5 each round.
(Score is Total Reps of Rope Climbs)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
Thursday, December 15th
STRENGTH
EMOM x 8 MINUTES
3 TNG Power Snatches*
*Start Light and build to Mod.
(Score is Weight)
WORKOUT
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches (95/65)|(65/45)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete a 100m Run after Each Full Round.
(Score is Time)
Friday, December 16th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Back Squat
*Retest from week of 6/27/22.
(Score is Weight)
WORKOUT
“RAZOR’S EDGE”
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning on 2nd AMRAP.
(Score is Lowest Rounds + Reps)
