Monday 12-20-21
pyramid double Helen
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Sunday 12-19-21
”Laura” with a partner
21 min AMRAP
30/21 cal row
20 burpees over the rower
10 power cleans 155/105
*alternate work and rest with a partner
Saturday 12-18-21
weighted pullups
1-1-1-1-1-1-1
weighted dips
1-1-1-1-1-1-1
Friday 12-17-21
5 rounds with a partner
50 double unders (each)
50’ single arm overhead walking lunge 50/35
Thursday 12-16-21
backsquat
3-3-3-3-3
Wednesday 12-15-21
5 rounds
10 strict HSPU
20 GHD situps
Tuesday 12-14-21
light “Linda”
For Time:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight
Monday 12-13-21
half 5k
run 2.5k for time
Sunday 12-12-21
half “Chelsea”
15 min EMOM
10 pullups
15 pushups
20 squats
Saturday 12-11-21
5 rounds
5:00m to complete
200m run
10 candle sticks
10 ball slams 20/14
10 burpees
200m run