MONDAY 12.12.22
High Bar Back Squats - 15 minutes
3 Sets @ 50-65-75%
3 Pause + 3 Full Speed
Pause :02 at the bottom of each pause Rep.
THEN
build to HEAVY set of BELTLESS 3 Reps
NO BELTS ALLOWED
If your core isn't strong enough to support the weight, don't lift it.
MetCon - AMRAP 15
8 DB Forward Lunges from Plate
8 Heel Elevated Front Squats
8 Toes to Bar
8 Ring Dips OR Hand Release Push-ups
At 16:00 - 1:00 Max Burpees Over DB - beat your score from last week
Rx: Two 50/35 lb DBs on 25 lb plate
TUESDAY 12.13.22
Push Press - 12 Minutes
4 sets of 8 - build to HEAVY UNBROKEN set
Every 1:30 for 18:00 (3 rounds)
A) 10 Bar Muscle Ups OR 10 Strict Tempo Pull-Ups (bands allowed)
B) 30 Box Jump/Step Overs 24/20"
C) 15 HSPU / DB Push Press
D) 15/12 Calorie Assault Bike
WEDNESDAY 12.14.22
Strength - 3RM Touch n Go Snatch - 12 min
Advanced Athletes may Squat or Power
Newbies Power
MetCon - Teams of 2 Relay AMRAP 18
30 Double Unders
15 Power Snatch 75/55 lbs
Jump Rope Scales: 60 Single Unders or 30 Jumping Jacks
THURSDAY 12.15.22
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength - Hip Thrusts - 10 min
4x8 Build to Heavy
AMRAP Pump 20 min
5 Pull-Ups or Ring Rows
10 HR Push Ups
20 Alternating DB Bicep Curls
20 Goblet Curtsy Lunges
:30 Plank in Pushup Position
15 123 Up Downs
FRIDAY 12.16.22 - HOLIDAY PARTY 8PM AT THE GYM!
Conventional Deadlift - 12 Minutes
4x8 Build to Heavy
MetCon - Need More Power
Teams of 2
10 Rounds Relay Style
8 Power Cleans
8 Thrusters
8 Box Jumps 24/20"
Rx: 95/65 lbs
SATURDAY 12.17.22
Hangover Helper
Teams of 3
15 Rounds Follow the Leader Style (5x each)
15 DB Bench Press
15 Pull-ups or Ring Rows
18/15 Calorie Row