Monday, December 14th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Find a 5RM Deadlift
(Score is Weight)
WORKOUT
AMRAP x 11 MINUTES
11 Deadlifts (95/65)|(65/45)
11 Back Rack Reverse Lunges
11 Up-Downs
22 Tuck-Ups
(Score is Rounds + Reps)
Tuesday, December 15th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Find a 5RM Push Press
(Score is Weight)
WORKOUT
10 SETS
8 Push Press (95/65)|(65/45)
24 Double Unders
-Rest :30 b/t Sets-
(Score is Each Set For Time)
Wednesday, December 16th
STRENGTH
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
(Score is Weight)
WORKOUT
7 ROUNDS FOR TIME
200m Run
8 DB Hang Squat Cleans (50/35)|(35/20)
(Score is Time)
Thursday, December 17th
STRENGTH
5 SETS*
10 Bench Press
10 Strict Pull-Ups
*Keep weight moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps (30/24)|(24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Friday, December 18th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Find a 5RM Front Squat
(Score is Weight)
WORKOUT
EVERY 4:00 x 3 SETS
20/15 Cal Row
15 Toes to Bar
With Time Remaining…
Max Front Squat (115/75)|(75/55)
-Rest 1:00 b/t Sets- (Score is Reps)
