12/30/2021

WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – Max Cal Row
MIN 3&4 – Max Cal Bike
MIN 5 – Max Ring Rows
Goal Row: 35/30 Cals
Goal Bike: 25/20 Cals
Goal Ring Row: 15-20

POST WORKOUT STRENGTH
EMOM x 12 MINUTES*
MIN 1 – :45 DB Skull Crushers
MIN 2 – :45 DB Floor Press
MIN 3 – :45 DB or KB Shrugs

12/29/2021

STRENGTH
4 SETS
8/8 Slow DB Goblet Bulgarian Split Squats
8/8 SA Tempo Supported DB Row (3011)*
-Rest 1:30-2:00 b/t Sets-

WORKOUT
5 ROUNDS FOR TIME*
15 Box Jump Overs (24/20)
20 Alt. DB Suitcase Lunges (50/35)
*Every 1:30 including 0:00 complete 15
Sit-Ups.

12/28/2021

STRENGTH
EMOM x 6 MINUTES*
2 Hang Power Clean +
1 Power Clean
-Rest 1:00-
EMOM x 6 MINUTES*
3-5 Shoulder To Overhead

WORKOUT
AMRAP x 15 MINUTES
10 Bar Facing Burpees
8 Deadlifts*
6 Hang Power Cleans
4 Shoulder to Overhead
*Increase weight every 3 rounds…
Rounds 1, 2, 3 – (95/65)
Rounds 4, 5, 6 – (135/95)
Rounds 7 & Beyond – (155/105)

12/27/2021

STRENGTH
5-5-5-5*
Back Squat

WORKOUT
FOR TIME
800m Run
-Rest 2:00-
75 Wall Balls (20/14)
-Rest 2:00-
30 Back Squats (135/95)

12/23/2021

STRENGTH
3-4 SETS
10 Wide Grip Bench Press
15-20 Slow Dante Rows
-Rest As Needed b/t Sets-

WORKOUT
AMRAP x 7 MINUTES
24 Crossbody Mountain Climbers
12 Tuck-Ups
12 Push-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
20 Crossbody Mountain Climbers
10 Tuck-Ups
10 Push-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
16 Crossbody Mountain Climbers
8 Tuck-Ups
8 Push-Ups

12/22/2021

STRENGTH
ON A 12:00 RUNNING CLOCK…
Perform 4 Sets of Complex:
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat
*Set 1 – Moderate-Light
Set 2 – Moderate
Set 3&4 – Moderate+

WORKOUT
EVERY 6:00 x 4 SETS
20/15 Cal Row
50 Double Unders
7 Hang Squat Cleans (135/95)
50 Double Unders
20/15 Cal Row
-Rest the Remainder of Time-

12/21/2021

STRENGTH
7-5-5-3
Push Jerk

WORKOUT
AMRAP x 14 MINUTES
3 Push Jerks (115/75)*
12 Alt. Back Rack Lunges
18 Up-Downs
*Increase by 3 reps every Round