Monday, December 5th
STRENGTH
5-5-5*
Back Squat
*Start Light and build to Moderate.
(Score is Weight)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)|(14/10)
MIN 4 – Rest *Pick up where you left off.
(Score is Total Reps)
Tuesday, December 6th
STRENGTH
5-5-5*
Deadlift
*Start Light and build to Moderate.
(Score is Weight)
WORKOUT
6 SETS
7 Deadlifts (255/175)|(175/115)
15/12 Cal Bike
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Wednesday, December 7th
SKILL
EMOM x 12 MINUTES
MIN 1 – 7-10 Wide Grip Pull-Ups
MIN 2 – :45 Kneeling Banded Pull-Downs*
MIN 3 – :45 EZ Cardio Choice
*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.
(No Measure)
WORKOUT
AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups
(Score is Rounds + Reps)
Thursday, December 8th
STRENGTH
6 SETS*
1 Hang Squat Snatch + 1 Snatch
*Start Light-Moderate and build to Moderate-Heavy.
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME
2-4-6-4-2
Hang Squat Snatch (115/75)|(75/55)
25-50-75-50-25
Double Unders
(Score is Time)
Friday, December 9th
WORKOUT
3 SETS
500/400m Row
400m Run
20 Burpees Over Rower
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
POST WORKOUT STRENGTH
5-5-5*
Bench Press
*Start Light and build to Moderate.
(Score is Weight)
