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