Monday 12.10


A.

Back squat

Set 1: 5 reps @ 55% of 1RM

Set 2: 5 reps @ 65%

Set 3: 3 reps @ 70-75%

Set 4: 2 reps @ 80%

Set 5: 1 rep @ 85-90%


B.

-Teams of Two-

AMRAP x 20

20 Snchronized Air Squats

20 DeadLifts (225/155) - Alt. as needed

20 Box Jumps (24”/20”) - Alt. as needed

20 Calories on the Rower or Bike - Alt. As needed

Friday 12.7


A.

4-5 sets:

Tempo Bench Press x 6-8 reps @ 30X1

*Start at 50-60% of 1RM

Rest 30 seconds

DB Step-ups x 16 steps (8 each leg)

Rest 1-2 minutes


B.

12 minute AMRAP:

3 Hang Squat Cleans

3 Burpees over the bar

6 Hang Squat Cleans

6 Burpees over the bar

9 Hang Squat Cleans

9 Burpees over the bar

12 “”

12 “”

15 “”

15 “”

Etc…until 12 minutes has been reached.


Rx: 115/75

D2: 95/65

D3: 75/55 or less

Thursday 12.6


A.

Four sets of:

Pause Deadlift x 5 reps

Pause for 2 seconds at knee, then extend to full hip and knee extension. Reset before each lift. Start sets around 60-65% of 1-RM and build by feel.

Rest 1 minute

L-Sit Hold on Boxes x 20-30 seconds

Rest 1 minute


B.

4 Rounds for time:

15 Box Jumps (24”/20”)

400 meter run / 500 meter row / .7 Bike

25 Russian KB Swings (70/53)


D2: 53/35

D3: 35/26

Wednesday 12.5


A.

Overhead squat

3-3-3-3-3


B.

AMRAP x 15:

15 Strict Press (75/45)

15 Calorie Row or Bike

15 Thrusters (95/65)

15 T2B


Use one barbell, load and unload weight throughout workout.

Tuesday 12.4


A.

4 sets of:

5 Tempo Strict Weighted Pull-ups @ 2111

Rest 30 seconds

10-15 Tempo Weighted Push-ups @ 30X1

Rest 90 seconds


B.

8 Round for time:

200 meter run

30 Double-unders

4 Muscle-ups


D2: 6 Pull-ups + 6 Ring dips

D3: 8 Ring Rows + 8 Bench dips