Monday, December 27th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep TNG Deadlift
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
30 Box Jumps (20)
20/15 Cal Bike
10 Deadlifts (315/205)|(225/155)
(Score is Rounds + Reps)
https://vimeo.com/659217131/eb0418b0e4
Tuesday, December 28th
WORKOUT
4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run
(Score is Time)
FINISHER
FOR TIME
100m Single DB Front Rack Lunge*
*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.
(Score is Time)
https://vimeo.com/659217034/229e1314ac
Wednesday, December 29th
STRENGTH
3-3-3-3*
Thruster
*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.
(Score is Weight)
WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups
(Score is Time)
https://vimeo.com/659216887/96e0f73d98
Thursday, December 30th
STRENGTH
12-10-8-6
Bench Press
*Start Moderate then build to Heavy.
(Score is Weight)
WORKOUT
2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups
-Rest 2:00 b/t Sets-
*Double Unders increase by 10 reps every Round. 10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.
(Score is Rounds + Reps)
https://vimeo.com/659216704/15d127363a
Friday, December 31st
WORKOUT
“RESOLUTION”
FOR TIME
30 Hang Power Cleans (135/95)|(95/65)
800m Run
15 Power Cleans (135/95)|(95/65)
15 Power Cleans (155/105)|(115/75)
1000/800m Row
30 Squat Cleans (155/105)|(115/75)
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
50 Hang Power Cleans (135/95)|(95/65)
25 Power Cleans (135/95)|(95/65)
25 Power Cleans (155/105)|(115/75)
50 Squat Cleans (155/105)|(115/75)
1000/800m Row
*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until you the row is complete.
(Score is Time)
