MONDAY 12.5.22
High Bar Back Squats - 15 minutes
3 Sets @ 50-55-60-70%
4 Pause + 4 Full Speed
Pause :02 at the bottom of each pause Rep.
THEN
build to HEAVY set of BELTLESS 4 Reps
NO BELTS ALLOWED
If your core isn't strong enough to support the weight, don't lift it.
EMOM 15
M1) 10 Double DB Box Step Ups Right
M2) 10 Double DB Box Step Ups Left
M3) 15 Double DB Front Squats
M4) 10 Strict Pull-ups (bands allowed)
M5) Rest / Zombie Sit Ups (no score count)
At the 16 minute mark, BUY OUT
1:00 Max effort burpees over DB
TUESDAY 12.6.22
Push Press - 12 Minutes
4 sets of 10 - build to HEAVY UNBROKEN set
Bar Nate Walks
AMRAP 20
Rx:
2 Muscle Ups
25’ Handstand Walk
8 American Swings 24/16kg
Scaled
4 Pull-Ups OR 4 Ring Rows
4 Dips OR 4 HR Push-ups
2 Pike Around Box
8 Swings
No bands today. Pick movements you can do without.
WEDNESDAY 12.7.22
Teams of 2
Block A) Double Grace
60 Power Clean & Jerks for Time
EMOM - 1 Athlete does 5 Burpees Over Bar
Rx: 135/95 lbs
Block B) 8 Rounds for Time Relay Style
15 Toes to Bar
10 Thrusters
Rx: 95/65 lbs
THURSDAY 12.8.22
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength - Hip Thrusts - 10 min
4x10 Build to Heavy
EMOM 20
M1) 20 Alternating Gorilla Rows
M2) 20 Alternating DB Bench Press
M3) 3 Position Bicep Curls (:45)
M4) Tempo BTN Tricep Extensions (:45)
M5) AMRAP 123 Up Downs
FRIDAY 12.9.22
Floating Romanian Deadlift - 12 Minutes
4x10 Build to Heavy
MetCon
Teams of 2
10 Rounds Follow the Leader Style (5x each)
20 Alternating Hang DB Power Snatch
20 Ring Dips OR Hand Release Pushups
Rx: 50/35 lb
SATURDAY 12.10.22
Reverse Cindy - AMRAP 20
15 Air Squats
10 Pushups
5 Pullups or Ring Rows
Rx+ Wear 20/14 lb Vest
BUYOUT
TEAMS OF 4 - 100 ASSAULT BIKE CALORIES FOR TIME