MONDAY 12/29
STRENGTH
EST A 4RM BACK SQUAT
HEAVIER THAN LW, ~90%
WORKOUT
DEATH BY GOBLET SQUATS + KBS
START FIRST MINUTE WITH 10 GOBLET SQUATS + 10 KBS*
#53/35
EACH ROUND IS 1:00, AFTER SUCCESSFUL ROUND, ADD AN ADDITIONAL 2 KBS
CONTINUE WITH UNTIL YOU CANNOT FINISH REPS WITHIN THE MINUTE
TUESDAY 12/30
STRENGTH
PUSH JERK
4X10
START AROUND 50% 1RM STOH
CAN BUILD
WORKOUT
EMOM 15
1- 15 PUSH UPS
2- 12/10 CAL BIKE
3- 15 LATERAL BOX JUMP OVERS
WEDNESDAY 12/31
COACHES CHOICE :)
FRIDAY 1/2
EVERY :90 X 10
1 SQUAT CLEAN, BUILDING
WORKOUT
AMRAP 16
20 CAL ROW/MACHINE
20 WALLBALLS
20 PULL UPS
SATURDAY 1/3
CORE WORK
3-5 SETS OF
30 WEIGHTED RUSSIAN TWIST
20 ALT SINGLE LEG V-UPS
10 BARBELL GOOD MORNINGS
REST 1:00
PARTNER WORKOUT
COMPLETE 80 DEVILS PRESSES FOR TIME #40/25* -2 DB's
EVERY 5:00, STARTING AT 0:00, PAIR MUST COMPLETE A 50/40 CAL MACHINE
SUNDAY 1/4
CONDITIONING
4 ROUNDS FOR TOTAL REPS
2:00 OF SHUTTLE RUNS
2:00 BURPEE BROAD JUMP
2:00 LUNGES IN PLACE
2:00 CALS SKI/BIKE
REST 2:00