DECEMBER 2

HANGRY

Strict Press for Load
-3 sets of 1 rep
-Same weight across
(Heavy singles not max lift)

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15-12-9: 
Hang Power Cleans 
600/500 Meter Bike 
Push Jerks 
600/500 Meter Bike

Barbell: (155/105) 

Time Cap: 18 Minutes

DECEMBER 3

FIVE FOR FIGHTING

AMRAP 5:

1 Round:

24 Pull-ups
24 Front Squats

Directly Into...

Max Calorie Bike

- Rest 5 Minutes -

AMRAP 5:

2 Rounds:

12 Pull-ups
12 Front Squats

Directly Into...

Max Calorie Bike

- Rest 5 Minutes -

AMRAP 5:

3 Rounds:

8 Pull-ups
8 Front Squats

Directly Into...

Max Calorie Bike

Barbell: (115/75)

DECEMBER 4

PLUS-MINUS

Deadlift for load:
-3 sets of 1 rep
-Same weight across
(Heavy singles, not max lift)

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AMRAP 13:

55 Deadlifts (225/155)
55 Box Jumps (24"/20")

55/45 Calorie Row
55 Handstand Push-ups

DECEMBER 5

4K MED-LEY

For Time:

1,000 Meter Run

800 Meter Med-Ball Run
400 Meter Farmers Carry
800 Meter Med-Ball Run
1,000 Meter Run

Rest 2 Minutes Between Stations

Dumbbells: (50/35)'s

Med-Ball: (20/14)

Time Cap: 35 Minutes

KG | (22.5/15)’s ​​(9/6)

DECEMBER 6

RAISE THE BAR

Back Squat for load:
-3 Sets of 1 rep
-Same weight across
(Heavy singles, not max lift)

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For Time: 
3 Rounds: 
9 Thrusters 
9 Toes to Bar 

21 Lateral Barbell Burpees 

3 Rounds: 
7 Thrusters 
7 Toes to Bar 

21 Lateral Barbell Burpees 

3 Rounds: 
5 Thrusters 
5 Toes to Bar 

Barbell: (95/65) 

Time Cap: 18 Minutes

DECEMBER 7

PARTNER COMMUNITY WOD

DECEMBER 8

I'M A SNAKE

5 Rounds:

1 Minute 10-Meter Shuttle Runs
1 Minute Step Back Lunges

1 Minute Sit-ups

1 Minute Rest

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SUNDAY RUN DAY

Run 2-3 Miles