Blog Search

12/2/19-12/7/19

By: 0

4 weeks left in the year and 2020 will be.
GRIND!

Monday
Strength
30 Min
Find 1 RM Deadlift

Cond
21 DB Snatches ea hand 50/35
21 Burpees Over DB
15 DB Snatches ea hand 50/35
15 Burpees Over DB
9 DB Snatches ea hand 50/35
9 Burpees Over DB

Tuesday
Strength
20 Min
Find 1 Split Jerk
From Rack

Cond.
4 RFT
Run 400m
12 Hang Squat Cleans 95/65
15 Knee-2-Elbow

Wednesday
Strength
a1)6×2 Hang Power Snatch
a2)6×4 Dead Hang Pull Ups

Cond.
Teams of 2
EMOM 12
M1: 50 Double Unders ||Scale 100 Singles
M2: 15 Russian KB Swings 70/53

In M1 A does doubles, B does swings
in M2 B does doubles, A does swings

Thursday
Strength Day – LEGS!
a1)4×8 Back Squat
a2)4×10 KB RDL

b1)4x50m Partner Banded Backwards Run

c1)100m WTD Walking Lunge 45/25

Friday
OPEN GYM
No this isn’t social hour or play time.
Come make up a missed workout, lift, work on a skill

Saturday
AFTERBURN
Jacked Arms & Chest Edition