Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm 3 sets: 10 Dumbbell lat pull over 20 Band pull aparts Then… For Time: 20/15 Cal bike 25 Hang Power Cleans – 20/15 Cal bike 25 Front Squats – 20/15 Cal bike 25 Thrusters
Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm Then… Deadlift (6 Sets) Deadlift (Week 2 of 3) Every 2:00 x 6 Sets: Set 1: 5 @ 67-72% Set 2: 3 @ 72-75% Set 3: 3 @ 75-80% Set 4: 2 @ 77-82%+ Set 5: 1 @ 85% + Set 6:…
4 Sets: 8 Dips 15-20 Ring rows 10-15 Barbell Curls 15-20 Banded tricep ext Then… 3 Rounds: 1:00 max cal Bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Dumbell Man Maker :30 rest
Every 1:90 x 6 5 Burpee to plate 3 Hang power clean Build to a mod weight over the 6 sets, You should be able to pick the bar up right after you finish the burpees and cycle all 3 reps without resting in the front rack or the hang position. Then… 2:00 on 1:00…
Push Press Every :90 x 6 sets: (max out) Set 1: 5 Push press Sets 2-3: 3 Push press Sets 4-6: 1 Push press Next week will be a deload, and the following week we will start push jerk progressions. Then… 3min. AMRAP: 5 Toes-To-Bar 10 Cal Bike Rest 1min. 5min. AMRAP: 5 Toes-To-Bar 10…
Pause back Squat Primer: 3-4 Sets 5 Barbell Back Squats 45/35 5 Bodyweight Jump Squat Main Set: 5 Sets 5 Pause Back Squats *2-3 Second Pause in the Bottom 40-60% of 1RM Squat Then…. 5 Rounds For Time: 45 Dus /60 Singles 15 Wall Balls 9 Deadlifts 225/155
35min. to get as far as possible… 30 Rounds Per Partner : (60 rounds total) 1 Deadlift 315/205 or build 3 HSPU / Muscle ups 5 Wall Ball
3 Rd 10/8 Cal Bike 10 Air Squats 20 H2H KBS 20 Russian Twists with plate (10/side) Then… Primer: 5 sets 1Muscle Snatch + 1 Tall Power Snatch Then.. EMOM x 8 2 Hang Power snatch 1 Overhead squats Then… For time – 6:00 Cap Bike 20/15 Cal 20 Clusters 155/105# Bike 20/15
35min. to try and finish… 120 Cal 110 Sit-Ups 100 Hang Power Cleans 90 Push-Ups 80 Cal 70 Sit-Ups 60 Hang Power Cleans 50 Pull ups 40 Cal 30 Sit-Ups 20 Hang Power 10 Burpee Pull ups.
3 Sets For Times: 20 Alternating Leg V-Ups 15 Air Squats 20 Walking Lunge Steps 15 Push ups 20 Mountain Climbers Rest 1 min between sets Then… Deadlift (6 Sets) Deadlift (Week 1 of 3) Every 2:00 x 6 Sets: Set 1: 5 @ 67-72% Set 2: 3 @ 72-75% Set 3: 3 @ 75-80%…
