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Workouts for Thursday, December 28th - Friday, December 29th - Saturday, December 30th

Workouts for Thursday, December 28th - Friday, December 29th - Saturday, December 30th

“The Hero and the Coward Feel the Same”



Thursday, December 28th 

Strength:

EMOM x 12

Min 1:  8 Bulgarian Split Squats (Right)

Min 2: 8 Bulgarian Split Squats (Left)

Min 3: 20 Russian Twists

*Athletes Choose their Weights


Conditioning:

For Time 

33-27-21-15-9

Double Unders

KB Swings (53/35)

Sit-Ups


*SX = Singles/(35/26)

**Beginner = Singles/(26/18)

*12 Minute Cap


Friday, December 29th 

Strength: Strict Press

1x5 @ 77.5%1RM

1x3 @ 82.5% 1RM

1x1 @ 87.5% 1RM

1x5 @ 82.5% 1RM

1x3 @ 87.5% 1RM

1 x Max Reps @ 92.5% 1RM 


Conditioning:

AMRAP x 12

12 DB Snatches (53/35)

 9 Burpees

 6 Pistol Squats

*SX = (35/26)/Box Pistols

**Beginner = (26/18)/Air Squats


Saturday, December 30th 

Conditioning:

Teams of 2 (Working 30 Seconds at a Time)

2 Rounds for Time

100 Double Unders

90 Push-Ups

80 Sit-Ups

70 Wall Balls (20/14)

60 Burpees

50 Toes to Bar

40 Thrusters (95/65)

30 Hang Squat Cleans (95/65)

20 SDLHP (95/65)

10 Man Makers (50/35)

*30 Minute Cap

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