DECEMBER 8
DTAILS
Complex
3 Deadlifts + 3 Hang Power Cleans
Build to heavy unbroken complex
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5 Rounds For Time:
12 Deadlifts
9 Strict Handstand Push-ups
6 Hang Power Cleans
Barbell: (185/135)
Time Cap: 15 Minutes
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| FITNESS |
Hand Release Push-Ups
DECEMBER 9
METRIC SYSTEM
On the 3:00 x 8 Sets [2 Rounds]:
Set 1: 5x10m Burpee Broad Jump
Set 2: 40 Single Dumbbell Push Press (50/35)
Set 3: 20x10m Farmer's Carry (50/35)
Set 4: 25/20 Calorie Echo Bike
DECEMBER 10
HOLD FAST
Back Squats for load:
3 Reps-Build to a heavy load
-Increase load from 11/24/25
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For Time:
25 Toes to Bar
500/450 Meter Row
50 Double DB Overhead Lunge
500/450 Meter Row
25 Toes to Bar
Dumbbells: (35/25)'s
Time Cap: 15 Minutes
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| FITNESS |
Knees to chest
Double DB Front Rack Lunges
DECEMBER 11
RAISE UP
On the Minute x 8:
1 Power Clean (Building)
Rest 4 Minutes
18:00 AMRAP:
1-2-3... Power Cleans (70% of Single)
6 Box Jumps (30"/24")
10/8 Calorie Bike
DECEMBER 12
HANDS TEAM
Bench Press for load:
3 Reps
-Build to a heavy load
-Increase load from 11/12/25
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12:00 AMRAP:
10 Chest to Bar Pull-ups
10 Hand-Release Push-ups
10 xShuttle Run
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| FITNESS |
Strict Pull-ups
DECEMBER 13
COMMUNITY WOD