Friday December 30, 2022
WORKOUT OF THE DAY: Strength Push Press 3x5 to a challenging 5 reps Conditioning 5 min cap 12-9-6 Bar Muscle Up Front Squat 185/125 2 min rest 5 min cap 6-9-12 sHSPU Clean 225/135#
Thursday December 29, 2022
WORKOUT OF THE DAY: Strength Deadlift 10-8-8-6—4 Build Conditioning 4 rds of Cindy 50n UB dubs 3 rds of Cindy 75 UB dubs 2 rds of Cindy 100 UB dubs
Wednesday December 28, 2022
WORKOUT OF THE DAY: Conditioning 50 GHD sit ups 5 legless RC 75 WB 20/14#
Tuesday December 27, 2022
WORKOUT OF THE DAY;
Strength E2 min x5 2 Power snatches + 3 OHS Build focus on technique Conditioning Accumulate 2k row 20 wall walks Accumulate in any order
Monday December 26, 2022
WORKOUT OF THE DAY: Strength Front Squat 3x5 to a challenging 5 reps Then @60% of last set 20 reps AFAP Conditioning Min1 cal skier Min2 BJO 24/20” Min3 HP Clean 95/65# Min4 burpees over bar Min5 rest 3x
Friday December 23, 2022
WORKOUT OF THE DAY: Strength Snatch Complex Every min x 7’ 1 Power Clean 1 Front Squat 1 Hang Squat Clean 1 Jerk Conditioning 50 Toes to bar Into: 3x 14/11 Cal Row 14 Dual DB Push Press @50/35 14 Burpee Box Jump Over @24/20
Thursday December 22, 2022
WORKOUT OF THE DAY: Strength 3 rounds for quality 10 Weighted Box Step Downs :45 sec weighted wall sit hold 15/15 Starfish Crunch Conditioning For time 12-9-6-3 Power Snatches @155/105 24-18-12-6 Chest to bar pull-ups
Wednesday December 21, 2022
WORKOUT OF THE DAY: Conditioning For time 1K Run 80 DU’s 60 ft Walking Lunges (1 DB) 40 cal machine of choice 60 ft Walking Lunges 80 DU’s 1K Run
Tuesday December 20, 2022
WORKOUT OF THE DAY: Strength 3 rounds for quality 50’ Single Arm KB Overhead Walk 12 Seated KB Strict Press 1 min Side Plank per side Conditioning EMOM x16 1: 15 Box Jump Overs @24/20 2: 15 Thruster 95/65 3: 10/7 Cal Bike 4: 2 Rope Climbs
Monday December 19, 2022
WORKOUT OF THE DAY: Strength Snatch Complex Every min x 7 1 Power Snatch 1 Overhead Squat 1 Hand Squat Snatch Conditioning 15 min AMRAP 4 Hang Cleans & Jerks @155/11( 10 HSPU 16 Pistol Squats 6 Bar MU
