Dec. 5 - Dec. 10, 2022
Monday December 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : D.B. Bench Press - close grip / palms facing. 2 reps. EMOM x 10 minutes. work up the rack even heavier.
METABOLIC CONDITIONING :
Complete as many reps. as possible in 16 minutes of:
on the first minute as practice do 1 - 5 pull-overs. (1-5 as strict as possible pull-ups)
on the second minute for reps. do med.ball throw sit-ups against a wall (may anchor feet with DB’s)
on the third minute as practice do 1 - 5 pull-overs. (1-5 as strict as possible toes to bar)
on the forth minute for reps. do med.ball throw sit-ups against a wall (may anchor feet with DB’s)
repeat this pattern 3 more time,
score is med. ball sit-ups
Tuesday December 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Deadlift 2 rep. EMOM x 10 minutes working as close to 90% as possible
METABOLIC CONDITIONING :
For time of:
30 Double-Unders
4 - 6 - 8 - 10 - 12 - 14 Ball / Bag Cleans over alternating shoulder
Wednesday “Mash-Up” December 7 , 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For Total Reps.
AMRAP 10 minutes of:
5 Push Jerk, 135/95
:30 Hollow hold on your box
10 Box Jump, 24"/20"
AMRAP 10 minutes of:
15 Russian KB Swings, 70/53
15/10 Calories, Air Bike
AMRAP 10 minutes of:
50’ DB Farmer's Carry, 50's/35's
30 Wall Ball Shots, 20/14
10 Ring Dips, strict
*Rest 3 minutes between workouts
Team Thursday December 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team D.B. Snatch Ladder E.M.O.M. x 10. Teams of 2 or 3 as high up the ladder.
Strategy : you must pick your starting point to be successful in 10 rounds - both arms. (start too light & end too light = lower score possible for your team)
METABOLIC CONDITIONING :
For Team time (or 3 members): Burpee Box-Over Ladder. 1&1, 2&2, 3&3…until all team members have done 10&10.
Friday December 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat (heavy cycle - get your best 1 rep. ever. week 3 of 4)
use spotter(s) - be safe!
METABOLIC CONDITIONING :
3 Rounds EMOM for Calories:
Air Bike rest 1 minute
Ski Erg rest 1 minute
Row Erg rest 1 minute
stagger and shot-gun start possible.
Saturday December 10, 2022 8 - 10am
OPEN GYM – with suggestions