December 2023

6:30-9 am 5 rounds for time of:40 double-unders16 dumbbell snatches ♀ 25-lb DB ♂ 35-lb DB Scale:5 rounds for time of:50 single-unders16 dumbbell snatches ♀ 15-lb DB ♂ 20-lb DB

8-9 am IGNITE Workout With an 18-minute running clock, complete: 21-15-9 reps of:ThrustersLateral burpees over the barSit-ups ♀ 65 lb ♂95 lb In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean Scale: weight

6:30-9 am Push press5-5-3-3-3-1-1-1-1-1

6:30-9 am For 15 minutes:Jog 800 metersIn the remaining time, complete as many rounds as possible of:7 strict hanging knee raises14 plank shoulder taps Scale: running distance of at least 6 minutes

6:30-9 am ‘The Chief’ scaledMax rounds in 3 minutes of:3 power cleans6 push-ups9 squats ♀ 85 lb ♂125 lb Rest 1 minute. Repeat for a total of 5 cycles. Scale:Max rounds in 3 minutes of:3 dumbbell power cleans6 push-ups9 squats ♀ 15-lb DBs ♂20-lb DBs Rest 1 minute. Repeat for a total of 3 cycles.

8-9 am For time:50-40-30-20-10 reps of:row calories30-25-20-15-10 reps of:GHD sit-ups Scale:30-20-10 reps for time of:row caloriesSit-ups