21.12.20 – 21.12.24

Monday 21.12.20

Track: Sweat

Mind Your Business

AMRAP 20:

8 Dumbbell Snatches (35/25)
8 Toes to Bar
250 Meter Row

Track: Compete/Train

Mind Your Business

AMRAP 20:

8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row

Tuesday 21.12.21

Track: All

Death Race*

5 Rounds For Time:

15/12 Calorie Echo Bike
10 Burpees
*CompTrain Benchmark

Track: All

Back Squat

18 Minute Clock

Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM

Wednesday 21.12.22

Track: Sweat

Pump Fake

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups
Dumbbell Bench Press (35’s/25’s)

After Each Set:
100 Meter Farmers Carry (35’s/25’s)

Track: Compete/Train

Pump Fake

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups
Dumbbell Bench Press (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (50’s/35’s)

Thursday 21.12.23

Track: Sweat

Trippy

For Time [38 Minute Time Cap]:

5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups

Box: (24"/20")
Dumbbell: (35/25)

Track: Compete/Train

Trippy

For Time [38 Minute Time Cap]:

5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups

Box: (24"/20")
Dumbbell: (50/35)

Friday 21.12.24

12 Days of Christmas

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