122021-122421

Monday (Dec 20th)

STRENGTH:

Shoulder to overhead

2-2-1-1-1-1

*Build up to a heavy single for the day

**Rest as needed bt sets

WORKOUT:

5 Rounds For Time: (w/partner)

20 Hang Power Cleans @155/105lbs

20 Burpees

20 TTB

20 Burpees

Tuesday (Dec 21st)

STRENGTH:

Squat Snatch

3-2-1 @65-70-75%

3-2-1 @70-75-80%

*Go heavier the second set.

WORKOUT:

5 Rounds For Time:

20 DB Snatches @50/35lbs

20 Push-Ups

20 Sit-Ups

*20:00 Time Cap

Wednesday (Dec 22nd)

STRENGTH:

Front Squat

5x5 Reps @65% of 1RM

*All sets at the same weight, rest as needed between sets

WORKOUT:

For Time:

1-2-3-4 Rounds of:

5 Muscle Ups

50 DUs

1:00 Rest between sets

*20:00 Time Cap

**One minute rest after each set of rounds so 1 round then rest 1 min, then 2 rounds then rest 1 min the 3 rounds then rest 1 min then 4 rounds.

Thursday (Dec 23rd)

WORKOUT:

10 Rounds For Time:

250m Row

Rest 1:00

200m Run

Rest 1:00

Friday (Dec 24th)

TWO CLASSES

8:00 am

9:15 am