Sunday, December 12, 2021
Strength
Squat
Conditioning
For time:
Run 800m
150 Double unders
Run 600m
100 Double unders
Run 400m
50 Double unders
Saturday, December 11, 2021
100 Alternating dumbbell snatch. (50#/35#)
Every two minutes complete 2 rounds of “Cindy”
Thursday, December 9, 2021
For time:
800m Run
80 Weighted sit ups (25#)
40 Box jumps
80 Weighted sit ups (25#)
800m Run
Wednesday, December 8, 2021
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Tuesday, December 7, 2021
Strength
Squat
Conditioning
15-12-9-6-3 reps for time of:
Power cleans (135#/95#)
Bar-facing burpees
Sunday, December 5, 2021
3 rounds for time of:
25 Dumbbell push jerks (50#/35#)
50 Double-unders
25 Weighted step-ups (50#/35#)
50 Double-unders
