12-22-22

Strength:
3 x 6 Hang Cleans
3 x 3 Hang Cleans
*Go Up in Weight Each Round to Find Heaviest 3

12′ AMRAP
1-2-3-4-5-6-7-8…..
Deadlift (w/final wt from above)
20 DU

12-21-22

4 Cycles:
8 DB Lunges w/ 10 Second Hold

4 Rounds:
Right: 10 DB Row
5 Push Ups
Left: 10 DB Row
5 Push Ups

12′ AMRAP
500/450m Row
25 KB Swings
5 Goblet Squats
20 Box Jumps / 26 Step Ups

12-20-22

3 Rounds:
In 10′
900/825m Ski
50 Abmat Situps

12-19-22

Strength:
8 Rounds to Find Heavy
2 Strict Press + 3 Push Press

For Time:
750/500m Row Buy In
Then,
15-9-3
Clean & Jerks
Burpees Over Bar

12-16-22

Backsquats
10@35%
8@45%
6@55%
5 round EMOM of 4@65%

2 Rounds
On 6′ Running Clock:
500/450m Row
25 Thrusters 45/35
5 Burpees

12-15-22

5 Rounds:
20 CG Bench @50-75% BW
20 Tuck Ups
:20 Max Crunch Pulses
400/350m Row

12-14-22

20′ AMRAP
300/250m Ski
20 Wallballs
400m Run

12-13-22

5 Rounds:
5 Front Squats – barbell going up in #
10 DBL DB High Pulls
10 Bent Over Flys
5 Push Press – barbell

8′ AMRAP
2 Power Cleans
5 DL
2-4-6-8-10-12……Burpees Over Bar

12-12-22

12′ to work to heavy:
3 Deadlifts
2 Hang Cleans
1 STO

For Time:
30/25 Bike Buy In
Then…..
20 DB Hang Snatch
200m Run
20 DB Hang Snatch
400m Run
20 DB Hang Snatch
200m Run

12-09-22

4 Rounds
10 Hip Thrusters
10 1 Leg Box Squats
10 Sumo Deadlifts

10′ Cap
50 Abmat Situps
50 Walking Lunges
35 Abmat Situps
50 Walking Lunges
20 Abmat Situps
50 Walking Lunges
10 Abmat Situps
50 Walking Lunges