122721-123121

Monday (Dec 27th) STRENGTH: Front Squat 5x3 Reps @70% of 1RM *All sets at the same weight, pick a weight that is moderately heavy and that you can move well!
WORKOUT: 4 Rounds For Time: 500m Row
2 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
Tuesday (Dec 28th) STRENGTH: 6 Sets of: 1 High Hang Squat Snatch + 1 Squat Snatch @70% of 1RM *Rest as needed bt sets, work on the high Hang position from your hip pocket dipping vertically and dropping under the bar.
WORKOUT: For Time: w/partner 1 Mile Run Into 7 Rounds (Leap Fog Style) 7 OH Squats @135/95lbs 7 Bar Muscle Ups 7 Bar Facing Burpees
Wednesday (Dec 29th) STRENGTH: Strict Press 5 Reps @65% of 90% of 1RM 5 Reps @75% of 90% of 1RM Max Reps @85% of 90% of 1RM *Rest as needed bt sets **All percentages based on 90% of 1RM
WORKOUT: 5 Rounds For Time: 25/20 Cal Bike 50ft HSW 50 DUs Rest 1:30 between rounds
Thursday (Dec 30th) STRENGTH: 6 Sets of: 1 Hang Squat Clean + 1 Squat Clean @75% of 1RM *All sets at the same weight
WORKOUT: 6 Rounds For Time: 3 Power Cleans @205/145lbs 6 STOH @205/145lbs 9 Chest to Bar Pull-Ups
Friday (Dec 31st)
WORKOUT:
At the 0:00
27-21-15-9
Wall Balls
Box Jumps
At the 12:00
27-21-15-9
Single DB Lunges 50/35lbs
Toe-to-Bar
SKILL:
3 Sets:
20 Heel Taps
12 Leg Raises
1:00 Sandbag Hold