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
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