Your Week of Workouts (121123)
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YOUR WEEK OF WORKOUTS
Monday 121123
WU: 2x
150 Jump Rope
2x
4 Pull Ups
12/8 Push Ups
8 Jumping Squats
8 SDHP (35#)
Strength: Back Squats
EB10 - LW7 - LW+5
And then, with a 3 count down, 2 count hold, 3 count up
7-7-5-5-5
Weight is going to be lighter than normal to facilitate the tempo
Extra Fun: 3x (12:00)
Max Unbroken Quad Squats w/ DB
Max Unbroken Incline DB Press
Rest 2:00
The Real Fun: 10:00 AMREP
12 SDHP (70#/53#)
30 - 24 - 18 - 12 - 6
Knee Push Ups
Sit Ups
Tuesday 121223
WU: 3x
Gate Run
6 Hanging Knee Raise w/ Twist Each Way (touch the ground and kill the swing)
3 Burpees
9 Box Step Overs
36 Hollow Flutters
Midline Challenge: E3M x 3-5x
:60 Farmers Hold (Towel 70#/Towel 53#) w/ (Banded) March
+ :30 Lemon Squeezers
Rest :90
The Fun: 3 RFT
400m Run
10 Burpee Box Jump Overs
10 Toes to Bar
Rest 2:00
Wednesday 121323
WU:
100 Jump Rope
And then,
2-4-6
Strict Pull Ups
Strict Pull Up Dev: E2:30x3
2 Chin Up Negatives
+ 8 Strict/Jumping Pull Ups
The Fun: 6 RFT
36 Double Unders (Must complete 3 Attempts before finishing w/ Singles)
6 Hang Power Snatch (95#/65#)
18 Wall Balls (20#/14#)
Thursday 121423
WU:
6-9-12 [4-6-8]
Cal Row
6 Low Box Jumps
12 AbMat V-Ups
18/12 Knee Push Ups
The Fun: For Time
21 - 15 - 9 - 15 - 21
Cal Row
Box Jump (24”/20”)
21 Sit Ups
Friday 121523
WU:
Gate Run
And then, 3x
4x [1 Med Ball Clean+3 Wall Balls]
Bear Crawl Down & Back
Lunge Down for Stretch
Strength: E3M x6
1 Hang Power Clean w/ 3 Count Negative
+ 2 Power Clean w/ 5 Count Negative
The Fun: For Time or 12:00 co
1 Wall Climbs
12-10-8-6-4-2
Perfect Deadlifts (185#/125#)*
18 Jumping Lunges
*Hips Down. Chest Up. No clang and bang here. Controlled descent of at least a 2 count. No bounce. No loud clang. Just a tap to kiss and return. Lead the load in the system. Do not release tension at contact. Hammies are going to grow today.
Saturday 121623
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 32:00 AMRAP
16/12 Cal Bike
8 Shoulder to Overhead (135#/85#)
12 Pull Ups
Gate Run
Rest 2:00