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