Monday, 12/6/21:
A1. Deadlift x 10 reps *moderate tough*
rest :90s
A2. DB Z Press x 8-10 reps *2s pause @ top*
rest :90s x 3 sets
B. AMRAP 2
10 Dumbbell Deadlifts (70/50)
10 Hand-Release Push Ups
rest 2 minutes x 3

Tuesday, 12/7/21:
4 Rounds:
30/25 Cal Row
15 Goblet Squats (70/50)
20 Pull Ups
rest 3 minutes b/t sets

Wednesday, 12/8/21:
A. Every 2m x 8m
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
B. EMOM 12
1 – 10/7 Assault Bike Cals
2 – 3-5 TnG Clean and Jerks (135/95)

Thursday, 12/9/21:
A1. DB Bench Press x 6-8 reps @ 30×1
rest :30s
A2. Handstand Hold x :30s
rest :90s x 3 sets
B. AMRAP 12 – For Quality
3 Renegade Rows (Push Up/Row/ Push Up/Row)
5 Wall Walks
10 Knees to Elbows

Friday, 12/10/21:
5 Rounds:
50 Double Unders
12 Front Squats (95/65)
10 Burpees over the Bar

Saturday, 12/11/21:
EMOM 20
1 – 3 Power Snatch (135/95) (not TnG)
2 – 5-10 Box Jumps (30/24)

Sunday, 12/12/21:
AMRAP 22
600/500m Row
50 Med Ball Russian Twists w/ partner
100 Double Unders
50 Knees to Elbows
*work split however
*med ball twists done together – pass the
ball

**Please note: workouts subject to change without notice.**