December 2nd - 7th, 2024
MONDAY DECEMBER 2, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
8 supine shinbox rotations
Accumulate 1:00 bottom of squat
STRENGTH : 5-5-5-5-5 Back Squat - New cycle!
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
20 air squats
15 box jump-overs (24/20)
20 air squats
15 burpees
rest 1 minute
TUESDAY DECEMBER 3, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Bootstrappers
8 Bent over medball chest throw
8 PVC sumo stance good mornings
8 scap only pull ups
STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 rep. Bench Press
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Deadlifts
Strict pull-ups
♀ 155 lb
♂ 225 lb
WEDNESDAY “Mash-Up” DECEMBER 4 , 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 cat- cows
10 air squats
10 hips down push ups
10 arch/hollow swings
10 barbell RDLs
10 barbell hang muscle cleans
10 barbell front squats
10 barbell strict press
10 floor DB press - light
Warm up Power Clean-Front Squat-S2O complex
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
4 Power Cleans, 185/125
4 Front Squats, 185/125
4 Shoulder-to-Overhead, 185/125
AMRAP 8 minutes of:
10 Burpee to 6” target (pull up bar)
10 C2B pull - ups
AMRAP 8 minutes of:
500m Row
12 Sit ups
8 Floor DB Bench Press (50/35)
*Rest 4 minutes between workouts.
TEAM THURSDAY DECEMBER 5, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 single arm DB strict press
8 single arm DB high pulls
8 PVC pass throughs
:30 single under jumps
SKILL : 10:00 EMOM - Last week for these skills!
Minute 1: Double under skill work
Minute 2: Top of pull up holds
*Goal is to build/improve over last week for both movements
TEAM METCON
24:00 E2MOM - Stations for Max Effort (3x)
1) Ski erg calories
2) Medball pass over high box
3) Sled push with partner riding
4) Toes to bar/Knee raises/Toes to KB
FRIDAY DECEMBER 6, 2024
2:00 bike/row/ski/run
2 Rounds
8 Samson stretch
8 banded press
8 deadbugs
8 bench dips
STRENGTH: Single dumbbell High Pull
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series
METABOLIC CONDITIONING:
3 Rounds for time:
40 Double - Unders
30 Hollow Rocks
20 step back Lunge
10 Ring Dips
SATURDAY DECEMBER 7, 2024
OPEN GYM 0800 - 1000