Day 1 Monday 221219 A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3 A3. :30 loaded wall sit, rest to 4:00 x 3 Build intelligently over the 3 sets Rest additional 3:00 then B B. AMRAP 6:00 3: 1 wall climbs + 4 […]
Day 5 Friday 221216 Holiday Party NO EVENING CLASSES A Chipper 30 medball step ups 20/14 nte 24” 30 medball cleans 30 medball push balls 30 medball sit-ups 20 medball step ups 20 medball cleans 20 medball push balls 20 medball sit-ups 10 medball step ups 10 medball cleans 10 medball push balls 10
Day 4 Thursday 221215 repeat 210114 Olympic Lifting 5:30pm A. Complete workload @ 90% aerobic effort 1:00 – max distance, row/bike/ski Rest 30sec 2:00 – max distance Rest 1min 3:00 – max distance Rest 1:30 4:00 – max distance Rest 2min 5:00 – max distance
Day 3 Wednesday 221214 repeat 210120 A. EMOM 6:00 2 unbroken hang clean & jerks… build bar over 6 sets Rest 2min, then B B. EMOM 6:00 2 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately! Rest 5min, then C C.
Day 2 Tuesday 221213 A. 1 set every 3:00 x 5 1:00 farmer’s carry 5 burpee box jumps nte 24” @15:00 start B B. 1 set every 3:00 x 5 :30 AMRAP unbroken kbs athletes choice 7 unloaded lunge + lunge + air squat
Day 1 Monday 221212 A. AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35
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