120621-121021



Monday (Dec 6th)


STRENGTH:

Back Squat

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90%

Looking for 3-7 reps for the max effort set.

**Percentages based off 90% of 1RM


WORKOUT:

15:00 AMRAP

500m Row

25 Sit-Ups

25 HSPUs


Tuesday (Dec 7th)


STRENGTH:

Every 1:30 x6 Sets:

3 Squat Snatches @75% of 1RM


WORKOUT:

4 Rounds

21/18 Cal Bike

15 Pull-Ups

9 Power Snatches (115/85)


Wednesday (Dec 8th)


WORKOUT:

7 Rounds For Time:

400m Run

3 Squat Cleans @75% of 1RM

*Rest 1:00 after each round


Thursday (Dec 9th)


STRENGTH:

Deadlift

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90%

*Shoot for 3-7 reps today!


PARTNER WORKOUT:

8 Rounds For Time Each:

300m Row



Friday (Dec 10th)


STRENGTH:

Strict Press

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90%

*shooting for 3-7 reps here.


WORKOUT:

5 Rounds For Time:

10 Front Squat @135/95lbs

10 Bar Facing Burpees

10 Shoulder to Overhead

*18:00 Time Cap

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