122820-010120
Monday 122820
STRENGTH
3 SETS
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
WORKOUT
FOR TIME
40-30-20-10
Alt. Back Rack Forward Lunges (75/55)|(45/35)
30-25-20-15*
Cal Bike
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)
Tuesday 122920
STRENGTH
EMOM x 9 MINUTES
3 Hang Power Clean to OH*
*Keep weight light to moderate.
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
6 Hang Power Clean to OH (115/75)|(75/55)
Max Burpee Box Jump Overs (24/20) in the Remaining Time...
-Rest 1:00 b/t Sets-
(Score is Reps)
Wednesday 123020
STRENGTH
10-10-10*
Wide Grip Bench Press
*Keep weight light to moderate.
(Score is Weight)
WORKOUT
3 SETS FOR QUALITY
500m/400m Row
:40 Max Double Unders
20 KB Upright Rows (35/26)|(26/18)
20 Slow Deadbugs
100' Plate Gun Walk (45/35)|(35/15)
-Rest :30 b/t Sets-
(No Measure)
Thursday 123120
** Morning Schedule the same no 4:30 or 6:30**
Day will look like below
5:15 AM 8:30 AM
11:30 AM
5:30 PM
STRENGTH
8-8-6-6
Sumo Deadlift
*Build to a moderate weight.
(Score is Weight)
BENCHMARK WORKOUT
3 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25/20 Cal Bike
35 DB Thrusters (35/20)|(20/15)
-20:00 Hard Cap-
(Score is Time)
Friday 010121
One Class 9:15AM
