Friday: Dec 28, 2018
Dumbbell Incline Bench Press: Build to a 4 Rep Max then Max Reps @ 70% Weighted Strict Pull ups: Build to a heavy 2 Rep max then 2 Rounds of Max Reps @ 40% rest 1:00 Max Reps Banded Chest to Bar Workout As Many Reps As Possible in 12 Minutes. 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target) 90 Double-unders 30 Muscle-ups
Thursday: Dec 27, 2018
Clean: Squat Clean Build to a heavy 1 RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10/7 Cals Bike 8 Burpees 6 Dball Clean @ 150/100 Rest 4:00 4: 00 AMRAP of 10 Burpee Box Jump Overs 8 dual DB Squat Clean @ 50/35 Rest 4:00 4:00 AMRAP of 10 Cals Ski 10 Cals Row Rest 6 minutes x 2 Rounds
Tuesday: Dec 25, 2018
Pressing: 500 M Ski Erg + 5 Strict Press @ 80% then Max S2OH Rest 3:00 x 5 Rounds Push/ Pull Strength EMOM Until Failure EVEN: 2 Strict Pull ups ODDS: 5 Kipping HSPU *increase 1 rep each round Workout 15/12 Cals Bike @ 400/300 Watts 12 Bar Facing Burpees :30 seconds Max Thrusters @ 95/65lbs Rest 3:00 x 5 - 7 Sets * if you max reps fall off more then 2 reps from your first set only do 5 rounds * if you are consistent finish all 7 Sets.
Monday: Dec 24, 2018
Snatch: 5 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Clean: 5 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Back Squat: Tempo 42x1 Build to a Max @ 42x1 Workout: 12 Knees to Elbows 250 M Row 10 Toes to bars 250 M Row 8 Leg Raises Rest 2:00 x 5 Rounds
Friday: Dec 21, 2018
Dumbbell Incline Bench Press: Build to a 6 Rep Max then Max Reps @ 70% Weighted Strict Pull ups: Build to a heavy 3 Rep max then 2 Rounds of Max Reps @ 40% rest 1:00 Max Reps Banded Chest to Bar Workout As Many Reps As Possible in 10 Minutes. 30 Double Unders 15 Power Snatches (M=75lbs, F=55lbs)
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