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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