Monthly Archives: December 2022

Buy in/out with a 800Y Run. Then complete in order:
50X- Step-up RL=1
50X- Bench Press (165/115
50X- Wall Ball (20/14)
50X- Goblet […]

Complete 5 Rounds:
5X- Conventional Deadlift (275/215)
20X- BB Lateral Jump-over RL=1
5X- KB Inclined High Row (55/35’s)
20X- Alt. DB Snatch (35/25) […]

Front Squat- 8X2@80% or 5X8@RPE5. *16 min cap.

AMRAP in 4 min on each. Rest 2 min between.
E1: […]

Strict OHP- Est. a 10RM or 4X8@RPE6.
*14 min cap.

Start on any circuit. Complete 4X10 on each. Rest […]

Pause Conventional Deadlift- 4X5@60% or RPE5.
*15 min cap.

Complete 4 Rounds:
5X- Chin-up
5X- Platform Reverse Lunge (55/35’s) […]

Front Squat- Est. a 10RM or 4X8@RPE7. *16 min cap.

Start on any circuit. Complete 3 sets on each. […]

“12 Days of Fitmas”

1X- Conventional Deadlift (315/265) (225/175)
2X- Pull-ups 
3X- DB Thrusters (55/35’s)
4X- Burpees Over Bar
5X- […]

Start on any circuit. Complete: 4X8 on each. Rest 1 min after set.
C1:
BB Inverted Row
TRX High Row
C2:
DB Hammer […]

Bench Press- 6X3 Build to RPE10 or 4X10@RPE6. *16 min cap.

Start on either circuit:

Conventional Deadlift- 8X5@65% or RPE5. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 1 […]