Month: December 2021

STRENGTH
7-5-5-3
Sumo Deadlifts
After each set complete 10-12 Deadbugs
+ :20 Kip Swings.

WORKOUT
4 ROUNDS FOR TIME
400m Run
20 Toes to Bar
15 Sumo Deadlifts (185/135)

12 Days of Christmas!

 

STRENGTH
ON AN 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Front Squat

WORKOUT
EVERY 2:00 x 6 ROUNDS*
100m Run
10 Back Squats (135/95)
*Each Round Capped at 1:30 for the Run
and Squats. At least :30 rest for all
athletes before next round.

 

STRENGTH
ON A 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Power Clean

WORKOUT
3 SETS*
AMRAP x 3 MINUTES
3 Deadlifts (115/75)
6 Hang Power Cleans
9 Up-Downs
-Rest 1:00 b/t Sets-
*Pick up where you left off

 

STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose (1) Pull-Up option and complete 3 Sets:
Pull-Up Options…
Max Weighted Pull-Ups
Max Strict Pull-Ups
Max Banded Strict Pull-Ups

WORKOUT
AMRAP x 17 MINUTES
15/12 Cal Bike
20 Pull-Ups
15/12 Cal Bike
20 Hand Release Push-ups

STRENGTH
ON AN 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Deadlift

WORKOUT
FOR TIME
2 ROUNDS
10 Deadlifts (225/155)
20 Alt. DB Hang Snatch (35/20)
30 Single Arm Alt. OH DB Lunges*
Into…
2 ROUNDS
10 Deadlifts (155/105)
20 Alt. DB Hang Power Snatches (50/35)
30 Single Arm Alt. OH DB Lunges
*Switch DB OH as needed

STRENGTH
4-2-2-2*
Front Squat

WORKOUT
2 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
20 Back Squats (135/95)

STRENGTH
10-8-6-4*
Tempo Strict Press (31X1)
*After each Set complete 15-20 Bent Over
Reverse Flyes (Light).

WORKOUT
AMRAP x 17 MINUTES
15/12 Cal Row
50 Pike Shoulder Taps
15 Push Press (95/65)
50 Pike Shoulder Taps
15 Burpees
50′ Bear Crawl

STRENGTH
4-2-2-2*
Deadlift

WORKOUT
FOR TIME*
80 Pull-Ups
100 DB Sumo Deadlifts (AHAP)
120 Sit-Ups
*Partition Reps as Needed.

STRENGTH
EVERY 3:00 x 4 SETS
10-12 DB Incline Bench Press (Heavy)*
15-20 Incline DB Flyes (Light)
*Option to use Medball or Bench for incline.

WORKOUT
EMOM x 15 MINUTES
MIN 1&2 – 400m Run
MIN 3 – :50 Max DB Deficit Push-Ups