5 sets for max reps
1:00 Cal Row
1:00 DB Up Downs (35/20)
1:00 Wall balls (20/14)
-rest 1:00 between sets-
12/18/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
WORKOUT
EMOM x 10 MINUTES
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
*Bar comes from the ground.
Heaviest weight that can be safely
moved from ground to the back
rack.
12/17/2020
WORKOUT
FOR TIME*
40 Slam Balls (30/20)
30 Burpees
20 Box Step-Up (24/20)
5 Wall Walks
1 Mile Run
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls
*Weight vest optional
12/16/20
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
WORKOUT
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
12/15/20
WORKOUT
AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)
10 Chest to Bar Pull-Ups
12/14/2020
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift
WORKOUT
FOR TIME
27-21-15-9
Deadlifts (225/155)
Cal Row
12/11/2020
WORKOUT
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)*
*24/20″ Box
12/10/2020
STRENGTH
STRICT PRESS
1×6 @ 70% of 2RM
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week — Move Well!
EMOM x 20 MINUTES
Min 1 – :45 Max Push Press (135/95)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
Min 4 – Rest
12/9/2020
DEADLIFT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week — Move Well!
WORKOUT
4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)
24 Sit-Ups
-Rest 1:00 b/t Sets-
*Start each AMRAP where you left
off.
12/8/2020
SKILL
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
WORKOUT
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)
