12.17 - 12.23

Monday

Full speed Front Squats 5x3


5 Sets with a Partner


Sled Push 75m

DB Walking Lunge 50m

Rest 2 FULL min



*CASHOUT*

Accumulate 3:00 in Sandbag Bear Hug (150/100)


Tuesday

“GUTCHECK”

In Either ORDER (Row/Bike can be done FIRST)

For Time

100 Bench Press @ body weight (or as close to it as possible)


Cap 15


Rest 5 Min


10 Min Max Distance on Bike or Rower




Wednesday 


Strength 

5x6 Weighted Pull Ups 


Metcon

Every 3 Min for 8 Rounds

10/8 Cal Bike

10/8 Cal Row

3 Deficit Deadlifts 


$*CASHOUT*$

100 Banded Good Mornings


Thursday

4 Rounds

Seated Z Press x6 each

L Sit :30 (Try to stay unbroken)


10 Min AMRAP

20 Alternating DB Snatches

30 Double Unders 


Accessory Gymnasty Work

For Quality

50 Elevated Pike Push up

*what we want to see is these being done the right way. Tripod head position at the bottom and as you press head comes thru the window*




Friday

Ugly Sweater Wod


Saturday


0:00-16:00

2 Rounds

100 Push Press (75/55)

1000m Row 

*2nd Round SDHP*



18:00-30:00

AMRAP

30 TTB

100m Single Farmers Carry

*Both partners walk at the same time left arm to the 50m then Right Arm back to the gym*


Sunday

Double Tabata

:40/:20 off

8 rounds at Each Station

A. Sit Ups

B. Bent Rows

C. Double Unders

D. Bike