Monday – 12/6/21:
Strength:
Every 90s X5
3 back squats @75-80% or AHAP
*sets are across.
“Ups and Downs”
10 Rounds For Time: (16min cap)
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb’s
Box: (24″/20″)
Tuesday – 12/7/21:
“Pushing Me Away”
5 Rounds For Time: (20min cap)
1,000 Meter Bike
50 Double Unders
15-12-9-6-3 Strict Ring Dips
*mod 2x singles. Mod banded ring dips or HRPU
Wednesday – 12/8/21:
“Sneaky Sevens”
7 Rounds For Time: (35min cap)
7 Box Jump Overs (30″/24″)
7 Power Cleans 135 / 95 lb
7 Toes to Bar
7 Front Squats 135 / 95 lb
7 Bar-Facing Burpees
7 Push Jerks 135 / 95 lb
7 Chest to Bar Pull-ups
*mod lower box, mod Kipling leg raise for ttb, mod jumping/banded c2b.
Thursday – 12/9/21:
TBD
Friday – 12/10/21:
Strength:
EMOM 7
1 deadlift *start light and build to heavy
“Diane”
For time (8min cap)
21-15-9:
Deadlifts 225 / 155 lb
Handstand Push-ups
*mod pike PU or DB push press.
Saturday – 12/11/21:
“Hair of the Dog”
For Time:
50 GHD Sit-ups
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
50 GHD Sit-ups
Dumbbells: 50 / 35 lb’s