Your Week of Workouts (122523)
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YOUR WEEK OF WORKOUTS
Monday 122523
Closed
Tuesday 122623
Full Schedule: 5am, 6am, 8:30am, 4:30pm, 5:30pm, and 6:30pm
WU: 3x
12/8 Cal Row
8/6 Push Ups w/ 1 Tap (8 if using knees)
4 Chin Ups
8 Slow Motion Ring Rows
Gate Run
Mid: Shoulder Pump Relay (For Fun)
1-2-3-4-5
Clapping Push Ups
10 Shoulder Taps
Bear Crawl Down & Back
The Fun: For Time
Cal Row 15 12 9 6 3
Incline Bench Press 12 9 6 3 15
Gorilla Row 9 6 3 15 12
Pull Ups 6 3 15 12 9
Run Cone Ladder 3 15 12 9 6
Wednesday 122723
WU: 2x
100 Jump Rope
3 Inch Worms
5 Hang DB Snatch p Arm
10 Wall Balls
Glute Warm Up
Strength: Tempo Back Squats w/ Heel Lift
3x10 w/ 3 Down, 2 Pause, 3 Up
The Fun: 10:00 AMRAP
10 Alt DB Snatch
10 Wall Balls
10 Sit Ups
Thursday 122823
WU: 3x
250m/200m Row
1 Wall Climb
Max UB Strict Pull Ups
or 3 Negatives
or ME Ring Rows
15 Lemon Squeezers
The Fun: 3 Rounds
750m - 500m - 250m
[600m - 400m - 200m]
Row
And then,
7-5-3
DB Z-Press (50#/35#)
30 Hollow Flutter Kicks
And then,
Farmer’s Carry Down & Around
Friday 122923
Strength: E2M x10
Hang Power Snatch
+ Power Snatch
The Fun: 10:00 AMRAP
1-2-3-4-5-6-7-8-9-10-11-12- to infinity
Handstand Push Ups
7 Hvy OH Kb Swings (70#/53#)
Saturday 123023
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 18:00 to Complete
Buy-In: 50/35 Cal Row
And then, AMRAP
3-2-1
Stepback Front Rack Lunges (135#/85#)
6 Lateral Bar Burpees
9 Toes to Bar