121321-121721

Monday (Dec 13th)

STRENGTH:

Back Squat

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

*Go heavier than last time, shoot for 1-3 reps

WORKOUT:

Every 3:00 x7 Rounds:

400m Row

8 Burpees to touch (6inches above reach)

Tuesday (Dec 14th)

STRENGTH:

Squat Snatch

4x2 Reps @80% of 1RM

*Rest as needed bt sets

WORKOUT:

“Totally not Angie”

For Time:

100 Pull-Ups

100 Push-Ups

100 TTB

100 Air Squats

*25:00 Time Cap

Wednesday (Dec 15th)

STRENGTH:

Front Squat

3 Reps @73% of 1RM

2 Reps @78%

1 Rep @83%

3 Reps @78%

2 Reps @80%

1 Rep @87%

WORKOUT:

20:00 AMRAP (w/Partner)

100/80 Cal Bike

60 SHSPUs

30 Power Cleans @205/145lbs

Thursday (Dec 16th)

STRENGTH:

Deadlift

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

WORKOUT:

In a 10:00 window

4 Rounds

15 DB Snatches @50/35lbs

50 DUs

Then

Max Muscle Ups in the remaining time

Friday (Dec 17th)

STRENGTH:

Strict Press

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

*Shoot for 1-3 reps for the max reps, all percentages based of 90% of 1RM

WORKOUT:

20:00 AMRAP

1000m Row

10 Bench Press @70% of 1RM

*Try to hold 5k pace or faster!