Workout of the day

‘Mixing It Up’

Thursday December 8, 2022

‘Mixing It Up’

SWOD: Split Jerks

2, 4, 6, 8, 10, 12

Squat Cleans

Front Squats

Burpees Over Bar

(135/95)

‘…That Intensity Tho!’

Wednesday December 7, 2022

‘…That Intensity Tho!’

10/7  Cal Assault Bike

8 Shoulder to Overhead (115/75)

6 Strict Pullups

4 Pike Pushups

25 Double Unders +5

‘Heavy, But I Got It!’

Tuesday December 6, 2022

‘Heavy, But I Got It!’

SWOD: Back Squats

Every 4 minutes (3 Rounds with minute rest)

6 Front Squats (115/75)

8 Pullups

10 Box Jumps (24/20)

‘Pulling into Monday’

Monday, December 5, 2022

‘Pulling into Monday’

Skill: Pull Ups – Strict, Kipping, Butterfly

Buy In: 300m Row

6 Rounds for Time:

8 Deadlifts (185/135)

7 Toes to Bar

6 Pullups

5 Box Jumps (24/20)

‘Speed Rounds’

Friday December 2, 2022

‘Speed Rounds’

8 Box Step Overs

8 Kettlebell Snatches (53/35)

8 Kettlebell Swings

8 Goblet Squats

8 Knee to Elbow

40 Double Unders

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