Saturday 12/11/21- Workout
| Partner WOD for time: |
| E1: 75X. |
| Sync. BB Squat (135/105) |
| E2: 75X. |
| Sync. Push-up |
| E3: 50X. |
| Sync. Lunge RL=1 |
| E4: 50X. |
| Sync. Sit-up |
| E5: 25X. |
| DB Thruster (35/25’s) |
| E6: 25 cal |
| Bike or Row |
Friday 12/10/21- Workout
| Conventional Deadlift- 6X3 Build to RPE10 or 5X10@RPE6. |
| *15 min cap. |
| Complete 4 Rounds: |
| 5X- Pull-ups (RPE10) |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 10X- KB Inclined High Row (45/35’s) |
| 10X- DB Stiff Leg DL (70/55’s) |
| 15X- TTB |
| 15 cal- Bike or Row |
Thursday 12/09/21- Workout
| Bench Press- 4X3@80% or 4X10@RPE6. |
| *15 min cap. |
| E2MOM until caught. Start @ 3 reps, climb by 3 each round. |
| DB Front Squat (70/55’s) |
| DB Floor Chest Press (70/55’s) |
| EC: |
| 100X- Crunches |
| 100X- Bicycles RL=1 |
Wednesday 12/08/21- Workout
| Start on any circuit: |
| C1: 4X10. Rest 1 min after set. |
| DB Bent-over Row (55/35) RL=1 |
| TRX Reverse Fly |
| C2: 4X10. Rest 1 min after set. |
| BB Lateral Landmine Row (45/35) RL=1 |
| DB Hammer Curl (35/25’s) |
| C3: |
| 3 Min- Plate Fingertip Hold (45/35’s) |
| *Every time you drop them complete: |
| 20X- DB Snatch (55/35) RL=2 |
| 400M- Bike or Row |
