MONDAY, DECEMBER 18th
A.
Five sets of:
Back Squat x 3 reps @ 30X1 aroud 80%
Banded External Rotation x 12 reps each @ 2110
B.
Three rounds for time of:
20/15 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
TUESDAY, DECEMBER 19th
A.
Six sets of:
Shoulder Press @ 20X1
3-3-2-2-1-1-1 (work from 80-95%)
B.
Against a 3-minute running clock, perform the following:
Sled Push Down and Back (100 ft)
Max Calories of Assault Bike
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.
WEDNESDAY, DECEMBER 20th
12 Days of Christmas
1 100 Meter row
2 Box Jumps (24/20)
3 HSPU
4 Push Jerks (135/95)
5 Power Cleans (135/95)
6 Deadlifts (135/95)
7 Toes 2 Bar
8 KBS (53/35)
9 Ring Dips
10 Thrusters (135/95)
11 Pull Ups
12 Pistols
THURSDAY, DECEMBER 21st
A.
For time:
1-Mile Run or 2000 meter Row
25 Burpees
Accumulate 5:00 in Handstand Hold
25 Burpees
1-Mile Run or 2000 meter Row
FRIDAY, DECEMBER 22nd
A.
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
2 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 1 Minute
2 Minutes of Front Squats (95/65 lbs)
Rest 1 Minute
2 Minutes of Burpee over Barbell
Rest 1 Minute
SATURDAY, DECEMBER 23rd
OPEN GYM ONLY 8-11am