Monday, December 7th
STRENGTH
EMOM x 3 MINUTES
5 High Hang Power Clean
-Into
EMOM x 4 MINUTES
4 Hang Power Clean
-Into
EMOM x 5 MINUTES
3 Power Cleans
*Increase weight every round. Start light and build to moderate.
(Score is Weight)
WORKOUT
AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar
-Rest 2:00-
AMRAP x 6 MINUTES
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar
(Score is Rounds + Reps)
Tuesday, December 8th
STRENGTH
FRONT SQUAT
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
20 Front Squats (75/55)|(45/35)
Max 20m Shuttle Runs in Remaining Time…
-Rest :30 b/t Sets-
(Score is Reps)
Wednesday, December 9th
STRENGTH
PUSH PRESS
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
15 Push Press (115/75)|(75/55)
(Score is Time)
Thursday, December 10th
STRENGTH
DEADLIFT
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
WORKOUT
6 SETS
10 Pull-Ups
8 Toes to Bar
6 Deadlifts
(Athlete Choice)
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
Friday, December 11th
STRENGTH
5 SETS FOR QUALITY
10/10 SA DB Incline Bench Press
1:00 Ring Body Saw
*Keep weight moderate.
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:00 – DB Floor Press (35/20)}(20/15)
-Rest :15-
1:00 – DB Goblet Lunges
–Rest :15-
1:00 – DB Renegade Rows
-Rest :15-
1:00 – DB Up-Downs
-Rest :15-
(Score is Reps)
