Schedule up date:
This Saturday we have New Years Eve at 9am.
Gym is closed Sunday.
(No olympic lifting this week, regular schedule resumes next week)
MONDAY:
A.
15/10 Calories EMOM x 3
right into
20 Wall balls EMOM x 3
right into
15-10 Burpees EMOM x 3
-Rest 3 minutes and repeat-
TUESDAY:
A.
5 Sets:
8 Back squats @ 3131 TEMPO
(30 sec rest btw sets)
B.
3 sets: (60 seconds rest btw sets)
20 Weighted walking lunges
C.
8 Sets:
8 Bench press @ 31X1 TEMPO
(30 sec rest btw sets)
WEDNESDAY: Conditioning
A.
Use any machine
6 Minutes on
2 Minutes slow
2 Minutes on
B)
4 Rounds for time:
45 Double unders
30 Sit ups
15 S2OH (115/75) *1 sec pause
THURSDAY:
10-9-8-7-6-5-4-3-2-1
KB swings (Heavy)
Burpees
Rest 2 minute then finish with,
2 Rounds of:
20 Toes to bar
20 Burpees
FRIDAY:
A.
Bench press:
3x20
-Rest 2 minutes btw sets-
B.
3 Rounds for total time:
20 Pull ups
20/15 Calories
10 Thrusters (135/95) *1 sec pause
-Rest 1 Minute btw rounds-