MONDAY, DECEMBER 5
4 ROUNDS
5 BAR MUSCLE UPS
10 SINGLE ARM OH LUNGES L+R
400M RUN
TUESDAY, DECEMBER 6
10:00 BUILD TO A “HEAVY FOR THE DAY”
1 HANG POWER CLEAN
2 REVERSE LUNGES
1 SHOULDER TO OH
FOR TIME
50 DEADLIFTS 115/95
40 SHOULDER TO OVERHEAD
30 FRONT SQUATS
20 POWER CLEANS
10 THRUSTERS
WEDNESDAY, DECEMBER 7
6 SETS
2 BENCH PRESS
10 ROUNDS
10/7 CAL ROW
10 BURPEES
THURSDAY, DECEMBER 8
3 SETS OF
2 ROUNDS
10 KETTLEBELL SWINGS 2/1.5 POOD
20 AIR SQUATS
30 DOUBLE UNDERS
REST 1:30 BETWEEN SETS
FRIDAY, DECEMBER 9
AMRAP 3 X 5 SETS
3 POWER SNATCHES 135/95
6 PULL UPS
9 BOX JUMPS 30/24″
REST 1:00 BETWEEN SETS
SATURDAY, DECEMBER 10
TEAMS OF 3 (YOU GO, YOU GO, I GO)
4 ROUNDS EACH
25/17 CAL BIKE
100′ SLED SPRINT
1:00 WALL SIT
SUNDAY, DECEMBER 11
AMRAP 15
15 DB PUSH PRESS 50/35s
15 NO PUSH UP BURPEES
:60 ERG FOR MAX CALORIES
(SCORE IS TOTAL CALS AT END OF AMRAP)
