

Workout of the Day
Mon 12.19.22
A.
OHS Squat
5.5.5.5.5 E2MOM Find 5RM
B.
2 Rounds for time
15 Front Squats 135/95lb
15 T2B
15 Bar Facing Burpees
Rest 3min
For time
30 Bar Facing Burpees
30 T2B
30 FS 135/95lb
Tuesday 12.20.22
A.
Build to a Heavy Power Clean
B.
5min EMOM
Max C2B Pull Ups
C.
E 2:50 for 5 Sets
15/10 Cal Row
15 Burpees
50 DUs
Wednesday 12.21.22
A.
For Time
4-8-12-16
DBs Bench Press 50/35s
Strict Chin Ups
Rest 1:1
4-8-12-16
Push Ups
Double DBs Curls 35/20s
Rest 1:1
4-8-12-16
Bench Press
Ring Rows
B.
Strict Press
5.5.5.5.5 @75% E2MOM
Thursday 12.22.22
A.
Zercher Squat
8.8.8.8.8 E2MOM
B.
5 Rounds For time
10 DBs DL 50/35s
10 DB Hang Cleans
10 HSPU
Friday 12.23.22
A.
Bench Press
8.8.8.8.8 E2MOM
B.
100 DB Step Ups 1 DB 70/50lb
Every 1:30
3 Shuttle Runs 25’
Start with the runs
Sat 12.24.22
A.
“Jackie”
For Time
1000m Row
50 Thrusters
30 Pull Ups
B.
“Hat Trick”
3 Rounds For Total time
20 Wall Balls
6 DB Snatches
2min Rest in Bet