Monday 12/11/23
A. Bench Press
10-8-6-4-2
Rest 2 min bt sets
+
For Time:
800m/700m Row
50 Push Press (75/55)
10 Muscle Ups (or 20 C2B Pullups/Pullups
*12 min cap*
Tuesday 12/12/23
Every 5 min x 30 min: (6 sets)
12/10 cal Bike Erg
10 Front Squats (115/80)
10 Burpees
Wednesday 12/13/23
5 rounds:
7 HSPU
12 Pistols, Alternating
15 Deadlifts 135/95
12 Hang Cleans 135/95
Thursday 12/14/23
4 Sets:
400m Run
50 Double Unders
20 Situps
Rest 2 min bt sets
Friday 12/15/23
A. Box Step Ups x14 Reps *DBs at sides*
Rest 2 min x 4 Sets
+
3 Sets:
100′ Sled Drag AHAP
-into-
Max Sandbag Squats
Rest 2 min bt sets
Saturday 12/16/23
5 Sets:
5 Squat Clean Thrusters (135/95)
10 Burpees over Bar
10 Box Jumps (24/20)
Rest 2 min bt sets
Sunday 12/17/23
In teams of 2:
AMRAP 24:
1000m Ski
100 Russian KB Swings (53/35)
50 Toes to Bar
*Reps split however*