Thursday 12/20

Thursday, December 20
A.
Sled Pulls
5x 20m Sprints
10 Pistols between sets

B.
AMRAP 12
12 Deadlifts (135/95)
8 Power Cleans (135/95)
4 Push Jerks (135/95)
200m Run

Masters
A.
Same

B.
AMRAP 12
12 Deadlifts (95/65)
8 Power Cleans (95/65)
4 Push Jerks (95/65)
200m Run

Wednesday 12/19

Wednesday, December 19
A.
Back Squat
6×3
70% of your 1RM

B.
4RFT
6 Burpees
9 Box Over Jumps
15 Double Unders
400m Run

Masters
A.
Same

B.
4RFT
6 Burpees
9 Box Jumps
15 x2 Single Unders
400m Run

Tuesday 12/18

Tuesday, 12/18
A.
Skill Work: Weighted Pull-ups

B.
FOR TIME
30 Pull-ups
30 Box Jumps
30 Single Arm Dumbbell OHS (40/20)
30 Dumbbell Hang Power Cleans (40/20)
15 Pull-ups
15 Box Jumps
15 Single Arm Dumbbell OHS (40/20)
15 Dumbbell Hang Power Cleans (40/20)

Masters
A.
Same

B.
FOR TIME
30 Pull-ups
30 Box Jumps
30 Single Arm Dumbbell OHS (30/15)
30 Dumbbell Hang Power Cleans (30/15)
15 Pull-ups
15 Box Jumps
15 Single Arm Dumbbell OHS (30/15)
15 Dumbbell Hang Power Cleans (30/15)

Monday 12/17

Monday, 12/17
A.
Strict Press
5×3
80% of your 1RM

B.
4RFT
4 Muscle Ups
10 Front Rack Walking Lunges (95/65)
40 Ab-mat Sit-ups
100m Farmer’s Carry (53/35)

Masters
A.
Same

B.
4RFT
4 Muscle Ups
10 Front Rack Walking Lunges (65/45)
40 Ab-mat Sit-ups
100m Farmer’s Carry (35/26)