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DEC 19

STRENGTH A) Find today’s 1RM Back Squat; -15% drop for 3×3 B1) RDL 5×10* B2) Mixed Grip Pull-Ups 5 x 10** C) 300 sec FLR in 2 drops or less *Heavier than last week **Change your grip every set   CONDITIONING For time: 100 Wall Ball Shots (20/14)* *EMOM 5 Deadlifts (225/155) **Workout starts with …

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DEC 17

CONDITIONING Every 2 minutes for 20 minutes complete: 300m row 3 cycles of “The Bear Complex”* *1 cycle = Power Clean + Front Squat + Push Press + Back Squat + Push Press

DEC 16

STRENGTH A) Find today’s 3RM Deadlift; -10% drop for 3×3 B) Back Squat 5 x 10* C) Wheel Roll-Outs 5 x 20 *Heavier than last week   CONDITIONING 3 rounds for time of: 30 Ball Slams (12kg/8kg) 20 Front Squats (135/95) 10 Burpee Box Jump Overs (24/20)

DEC 15

STRENGTH A) Find today’s 3RM Bench Press; -10% drop for 3×3 B1) Press 5 x 10* B2) Pull-Ups 5 x 10** C) Band Pull Aparts/ Face Pulls x 200 *Heavier than last week **Add weight if necessary   CONDITIONING 3 min AMRAP of: 3 Power Snatch (135/95) 6 Pull-Ups 9 Squats   Rest 1 min. …

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DEC 14

STRENGTH Every 90 seconds for 12 sets complete: 3 Front Squats (bars taken from the floor) *Increase weight every 3 sets   CONDITIONING 4 rounds for time of: 5 Thrusters (135/95) 10 Burpees 20 KB Swings (72/53)

DEC 13

STRENGTH A) Find today’s 3RM Strict Press; -10% drop for 3×3 B1) Bench Press 5 x 10* B2) Barbell Rows 5 x 10* C) Band Pull Aparts/Face Pulls x 200 *B’s heavier than last week   CONDITIONING 5 rounds for time of: 15 Ring-Push-Ups 30 Double Unders

DEC 12

STRENGTH A) Find today’s 3RM Back Squat; -10% drop for 3×3 B1) RDL 5×10* B2) Mixed Grip Pull-Ups 5 x 10** C) 300 sec FLR in 2 drops or less *Heavier than last week **Change your grip every set   CONDITIONING “Winter’s Coming” 5 rounds of: 10 DB Snatches (75/45)* + 3 min row @ …

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DEC 10

CONDITIONING “Incredible Hulk” 20 Min AMRAP of: 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Press (115/75) 5 Back Squat (115/75)

DEC 09

STRENGTH A) Find today’s 5RM Deadlift; -10% drop for 3×5 B) Back Squat 5×10 C) Wheel Roll-Outs 5×20   CONDITIONING “Louder Than 11” 11 Rounds for time of: 5 Ball Slams (12kg/8kg) 10 Push-Ups 15 Russian KB Swings (53/35) *10 minute cap  

DEC 08

STRENGTH A) Find today’s 5RM Bench Press; -10% for 3×5 B1) Press 5×10 @ 60% B2) Pull-Ups  5 x 10 C) Band Pull Aparts/Face Pulls x 200   CONDITIONING 10 rounds for time of: 10 cal ski/row/assault 10 Burpees Stairs

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