Workouts the Week of 12/12/2022-12/17/2022

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.

 

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