

122622-123022
Mon (Dec 26th) 8:00am, 9:15 am Tue (Dec 27th) The Return Line (6 Rounds for time) Every 5min x 6
20/18 Cal Bike/Ski
6 SB Clean to Shoulder 100/70
15 Pull Up
Fitness:
6 Devils Press 18 Ring Row
RX+:
7 BMU
150/100 Wed (Dec 28th) Snatch Week 1 of 4 10min EMOM 1 Snatch 75% Same weight for 10min. If it feels easy, good. Weight will increase next week. Fruit Snacks (Time) 2 Rounds For Time
40 Wall Ball 20/14
30 Hang Snatch 75/55
100 Double Under
14min Cap
Fitness:
150 Single Und


121922-122322
Mon (Dec 19th) Hang Power Clean Every 90sec x7
3 Hang Power Clean
Start at 65-70% and build Just A Dream (Time)
For Time:
21 Pull Up
15 Bar Facing Burpee
9 Clean & Jerk 135/95
21 Pull Up
15 Bar Facing Burpee
9 Power Snatch
Fitness:
21 KB Bent Over Row
15 Burpee Over KB
18 KB Swing
Rx+:
Chest to Bar Pull Up
185/125#
Cap = 12 Minutes Tues (Dec 20th) Tinsel (No Measure)
12min EMOM
- 8-12 Pull Ups, Chest to Bar, or 4-6 Muscle Ups
- 30sec Max Flutter Kicks
- Rest *Take this 1

121222-121622
Mon (Dec 12th) Power Snatch Every 90sec x 6
50 Double Under
3 Power Snatch
Start at 55-60% and build Big Pull AMRAP - Rounds and Reps
8min AMRAP
15 Sumo Deadlift High Pull 75/55
8 Lateral Burpee Over Bar
15 Push Press
8 Lateral Burpee Over Bar
Fitness:
KB for SDLHP
Burpee
DB(2) Push Press
RX+:
95/65 Tue (Dec 13th) Front Squat In 20min
Find a 1RM Double Down
2 Rounds For Time
25/20 Cal Row/Ski
25 Push Up
25 T2B
400m Run
14min Cap
Fitness:
18/16 Cal
Sit-Ups
RX+:
15 Strict

120522-120922
Monday (Dec 5th) Front Sqauts Week 4 of 4 2x4 75% 2x2 90% On a Monday?! For time: 60/50 Cal Bike 30 Bar Facing Burpees 15 Thrusters 105/75 Fitness: Burpees DB(2) Thrusters Rx+: 155/105 Tues (Dec 6th) Tank Top Tuesday 2.0 Every :90 x 16 (5 rounds) -8 Barbell Bench Press 55-65% -8-12 Barbell Upright Row w/2-3sec Temp Down -8/8 SA DB Strict Press -16Alt KB Gorilla Row Movement quality > weight Wed (Dec 7th) Deadlift 5x2 *Goal today is to build to a heavy set of 2, with good fo