Monday December 28, 2020

Power Clean sets of 3

“Fran”

21-15-9 Rep rounds of:
Thrusters, 95/65
Pull ups

Tuesday December 29, 2020

Shoulder Press 5×5

20 Rounds of:
3 Box Jumps, 30/24
5 Push ups
8 AKGBS, 53/35

Wednesday December 30, 2020

Front Squat 5×5

AMRAP 20 with a partner:
Row 10 Cals
20 OH Plate Lunges, 45/25
30 Toes-to-bar

Thursday December 31, 2020

Sumo Deadlift 3×5

4 Rounds of 1 min per station:

Burpees
Toes-to-bar
Air Squats
Sit Ups
Rest

Friday January 1, 2021

8 Rounds with a partner of:
20 Squat Cleans, 95/65
21 Burpees over the bar
Run 200m together.

Saturday January 2, 2021

100 Complexes with a partner:

Deadlift
Bent over row
Hang Power Clean
Front Squat
Push Press

Rx: 105/75
Rx+: 135/95

Sunday January 3, 2021

5 Rounds of:

Row 20/16 cals
20 Step ups, 24/20
20 RKBS, 53/35
20 Hollow Rocks