Monday – 12/12/22
“Polar Bear“
Freedom (RX’d)
3 rounds
10 Front Squats (95/65)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7:00-
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (95/65)
Tuesday – 12/13/22
“Arctic Fox“
Freedom (RX’d)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in the remaining time
-rest 1 minute between sets-
Wednesday – 12/14/22
“Narwhal“
Freedom (RX’d)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Thursday – 12/15/22
TBD
Friday – 12/16/22
“Arctic Puffin“
Freedom (RX’d)
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Saturday – 12/17/22
“Harp Seal“
Freedom (RX’d)
Death By Bike Erg & GHD
Every 2 minutes:
12 GHD Sit Ups (Or 12 Stick Sit Ups)
Bike Erg Calories (Or Assault Bike)
*Start with 10/8 Calories and add 2 calories every set until unable to complete in 2 minutes.
