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


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