Workout 12/10/21


(superset shoulder press/ push up)

4 Rounds

10-12 shoulder press

30” rest

10-12 banded push up

2’ Rest 

*Goal is to get all the way to 12 reps, if hit add weight to your next set. Keep track of where you get to, the following week you will try to end heavier than the week prior.


Buy in: 

50 cal ski


Hang power clean 95/65

Toes to bar

Burpee over bar

Cash out: 

50 cal row

Power Hour:

“Naughty And Nice”

AMRAP in 25 minutes:

12 Handstand Push-Ups

12 Deadlifts (155/105 lb)

12 Burpees

12 Front Squats (155/105 lb)

*At 12:00, perform:

25 Front Rack Lunges (155/105 lb) – once completed, pick up where you left off


4×15 DB bench press

4x8ea alt DB curls

(Superset pull up/bent over row)

4×12 banded wide grip pull up

4×12 barbell bent over row

4×45” pinch grip hold

4×30” L hang

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