Tuesday 12/31
Workout of the day
Judah Maccabee”
8 Rounds for Time-
8 Hang Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups
Monday 12/30
strength:Deadlift
2×3@85%,3×1@90%+5-10 pounds
Workout of the day
For time-(14 min time cap)
100 Du
50 Wall balls
25 T2B
50 Wall balls
100 Du
Friday 11/27
Olympic : Squat Clean
Squat cleans
Build to a heavy set of
Workout of the day
Partner intervals
8 rounds total-
10/8 Cal Bike
10/8 Cal Row
8 Burpees
Thursday 12/26
Strength: Strict Press
3×2@85%,3×1@90%
Workout of the day
4 Rounds for time-
35 Du
7 Renegade row w/push-up
3 Rope Climb
2 rows + 1 push up= 1 rep
Rx 35/25#
Rx+ 45/30#
Monday 12/23
strength:Deadlift
Deadlift
3×2@85%,3×1@90%
Workout of the day
12 min amrap-
5 Power snatch
10 T2B
15 Cal Row/Bike
Rx 95/65#
Rx+ 115/85#
Friday 12/20
Workout of the day
3 rounds-
40 Du
9 Hang power snatch 95/65
12 T2B
Then…
Bike 20/15 calories
Then…
2 rounds-
40 Du
6 Hang power snatch 115/75#
12 T2B
Then…
Bike 20/15 calories
1 round-
40 Du
3 Hang power snatch 135/85#
12 T2B
Thursday 12/20
Olympic: Squat Cleans
Squat Clean
7×2
Workout of the day
“Karen”
For time-
150 wall balls
Wednesday 12/18
Strength:Strict Press
Strict Press
2×6@75%, 2×4@80%, 2×2@85%
Workout of the day
Alternating OTM for 15 minutes-
Cal row
Russian KBS 70/53#
Burpees over rower
:40 work, :20 rest
Rx 53/35#
Rx+ 70/35#
Tuesday 12/17
Workout of the day
Memorial/Hero Workout
“Seals”
Partner
2014 meter row
Then
4 rounds
12 DB single arm snatch
10 c2b pull-ups
15 V-ups
39 Du
Then
766 meter row
*You go I go alternate after each movement.
Monday 12/16
strength: Deadlift
Deadlift
2×6@75%, 2×4@80%, 2×2@85%
Workout of the day
5 rounds-
12 Hang power clean
9 Front squat
6 Strict HSPU or DB press
Rx 105/75#
Rx+ 135/95#