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Workout 12.23.23

A. Health WOD: Teams Of 3: 40 Min Time Cap  2 Rounds For Time: 100/80 Cal Row  60 Hang Power Cleans (75/55) 30 Lying to

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Workout 12.22.23

A. Health + Fitness + Performance:  Every 3:00 x 5 Sets:  .1.1 Front Squats  .= 5 sec Front Rack Hold    Flow = Unrack the

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Workout 12.21.23

A. Health + Fitness + Performance: 20 Min Time Cap  4 Sets:  6 Banded Strict Press – Rest 30 Sec 50’ Double Handed Sled Pull

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Workout 12.20.23

A. Health + Fitness + Performance:  Every 1:15 x 10 Sets: 1 Sumo Deadlift  – Looking to hit 10 Heavy Singles @ 85%+    B.

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Workout 12.19.23

A. Health + Fitness + Performance:  Every 1:30 x 10 Sets: 2 Bench Press @70% of 1RM @21×1    – 10% more than two weeks

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Workout 12.18.23

A. Health: Every 2:00 x 6 Sets: (1+1+1) Clean Pull + Hang Clean Pull + Power Clean  – hang onto the barbell after first clean

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Workout 12.9.23

A. Health WOD:  25 Min AMRAP: Partner 1: AMRAP Bike Partner 2: 10 No Push Up Burpees  10 Elevated Push Ups  10 Deadlifts (135/95)   

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Workout 12.8.23

A. Health + Fitness + Performance:  Every 3:00 x 5 Sets:  1.1 Front Squats  .= 15 sec Front Rack Hold    B. Health WOD: 5

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Workout 12.7.23

A. Health + Fitness + Performance: 20 Min Time Cap  4 Sets:  8 Banded Strict Press – Rest 30 Sec 100’ Hand over Hand Sled

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Workout 12.6.23

A. Health + Fitness + Performance:  15 Min to Find: HEAVY Double for the Day Sumo Deadlift  – Rest 1:00 Every 1:30 x 3 Sets:

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