Your Week of Workouts (121823)
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YOUR WEEK OF WORKOUTS
The Script: Monday 121823
WU:
2x6 Step Ups p Leg w/ Working Leg Staying on Top
3 Chin Ups
Farmers Carry D&B Outside (35#)
12 Box Step Overs
6 Chin Ups
Front Rack Kb Carry (Not on Shoulders) D&B
6 Box Jumps
6 Chin Ups
DBL KB OH Carry (if Possible) D&B
Mid: 3x
10 Kb Wood Chop p Side (35#)
OH Kb Carry Down
Front Rack Kb Carry Back
15 Lemon Squeezers
Rest 1-2:00
The Fun: 5 RFT (15:00
15 Box Jumps
20/12 Russian Twists (45#)
9 Toes to Bar
The Script: Tuesday 121923
WU:
Gate Run
And then, 2x
9-6-3
SDHP (35/26)
3 Goblet Squats
And then,
12/8 Push Ups w/ 1 Tap
6 Strict Pull Ups
The Fun: 18:00 AMRAP
3-2-1 Power Clean (185#/115#)
6 Handstand Push Ups
And then,
Rest 2:00
HSPU Reduce by 1 after each 2:00 Break
Strength: Push Pull
3 Challenging Sets
12 Bent Over Row w/ 3 Ct Negative
+ Max Incline DB Bench Press
And then, 2x
Max Ring Rows
+ Max Wide Grip Barbell Curls
The Script: Wednesday 122023
WU: 2x
Gate Run
12 Wall Balls
And then,
3-2-1
Crossbody Toe Touch p Leg
And then,
3 Inch Worms
Strength: Tempo Back Squats
[EB10-EBTempo7-LW5-LWTempo3]
With a 3 count down, 2 count hold, 3 count up
10-7-7-5
The Fun:
10 DB Ground to Overhead (50#/35#)
10 Target Burpees
10 DB Push Press
Gate Run
The Script: Thursday 122123
WU: 3x
Gate Run
50 Jump Rope
10 Step Overs
5 Chin Ups
The Fun: 20:00 Steady Eddie
100 Jump Rope
20 DB Step Overs (Single 50#/35# at 20”)
400m Run
The Script: Friday 122223
WU:
100m-200m-300m
Row
2 Inch Worms
+ Step Toe Touch Down
And then,
3-2-1
Hanging Knee Raise w/ Twist p Side
And then,
Lunge Fro Stretch Back
Stamina: 500m Row for Time
The Fun: For Time
10-20-30-40-50
OH Kb Swings (35#/26#)
AbMat Sit Ups
Finish: 3x
10 Tempo Barbell Hip Thrusts
+ 10 Jumping Squats
The Script: Saturday 122323
Classes meet at 8am & 9:30am w/ Santa
“Twelve Days of a Black Wolf Christmas”
1 Clean (155#/105#)
2 Burpee Box Jumps (30”/24”)
3 Thrusters
4 Chest to Bar Pull Ups
5 Handstand Push Ups
6 Hang Power Cleans
7 Toes to Bar
8 Box Jumps
9 OH Kb Swings
10 Deadlifts
11 Cal Bike
12 Shoulder to Overhead
- 1 Clean, then 2 BBJ + 1 Clean, then 3 Thrusters + 2 BBJ + 1 Clean