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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

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