WORKOUT OF THE DAY
December 17th

Strength:
Back Squats: 5×4 1/14th @60-70%

Conditioning:
“Karen”
FT:
150 Wallballs (20/14)

Accessory:
Cossack Squats: 8-8-8

December 15th

Strength:
Plyo Pushups: 12-12-12 (45/25)

Skill:
Every 3mins for 6mins (2 sets)
50% of reps from 3min Max DU testing

Conditioning:
Partners (2)
FT: 120 T2B
*EMOTM 5 Burpee Box Jump Overs (24/20)

Accessory:
Banded Push Ups: 2x ME

December 14th

Strength:
Front Squats: Every 2:30 for 5 sets, 6 reps @70% (speed)

Conditioning:
FT:
21 Thrusters (135/95)
15 Power Snatches
9 Squat Snatches

December 13th

Gymnastics:
Weighted Strict Chin-ups: 4-4-4-4
Weighted Banded Planks: 3×1:00 (25/15)

Conditioning:
5min AMRAP:
15/12 Cal Row/Bike
4 MU
Rest 3mins
5min AMRAP:
15 Box Jumps (24/20)
10 Single Arm KB S2OH (32/24) (5L/5R)

Accessory:
Standing Upright KB Rows: 12/12-12/12

December 12th

Strength:
BR Reverse Lunges: 12-12-12-12 (12 per leg, not alternating)

Conditioning:
FT:
30 Deadlifts (185/135)
150 DU
30 Deadlifts

Accessory:
KB Step ups: 8/8-8/8 (8 per leg, alternating)

December 11th

Strength:
Hang Power Cleans: Build to 3RM

Conditioning:
5RFT:
20 Wallballs (20/14)
15 Lateral Burpees over the bar
10 Hang Power Cleans (155/105)
Rest 1:30

Accessory:
Scap Push-ups: 20-20

December 10th

Strength:
Split Jerks: 1-1-1-1-1-1 @80-85% of 1RM

Conditioning:
Every 4mins for 20mins
400m Run
10 S2OH (185/135)

Accessory:
KB Arnold Presses: 10-10

December 7th

Strength:
Every 3mins for 15mins, 7 Front Squats @70%

Conditioning:
5 Front Squats (165/115)
50 DU
15 HR-Pushups

December 6th

Strength:
Power Snatch: Build to 1RM
Power Snatch: 1-1-1-1-1 @85-90%

Conditioning:
FT:
21-15-9-6-3
Power Cleans (115/80)
5-4-3-2-1
Muscle Ups

December 5th

Core Complex:
4RFNT:
14 Weighted Situps (45/25)
12 Hollow Rocks
10 V-ups
*aiming for unbroken rounds

Conditioning:
15min EMOTM:
1) 18/15 Cal Row
2) 20 Thrusters (75/55)
3) 10 Burpees

Accessory:
Side Planks: 4x :35 secs

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