This weeks holiday schedule:
MON-WED: normal hours
THURSDAY: 8am (thanksgiving workout)
FRIDAY: Normal morning schedule, 4pm only
SAT-SUN: Normal schedule
_______
MONDAY:
A)
12 Minutes on any machine EZ pace
B)
Back squat:
4x5 @ 65% of 1RM
TUESDAY-WEDNESDAY:
Pick any 3 options each over the next 2 days
Option 1:
EMOM x 8 min
10 pec deck
Right into,
EMOM x 8 min
10 Cable tricep extensions
Right into,
EMOM x 8 min
10 BB Up right rows
Right into,
EMOM x 8 min
10 Curls
Right into,
EMOM x 8 min
5 Thrusters (135/95)
Option 2:
EMOM x 8 min
11/7 Calories (any machine)
Right into,
EMOM x 8 min
10 Dips
Right into,
EMOM x 8 min
11/7 Calories (different machine)
Right into,
EMOM x 8 min
10 Box jump overs
Right into,
EMOM x 8 min
15 Wall balls
Option 3:
EMOM x 8 min
1 Heavy push jerk (off rack)
Right into,
EMOM x 8 min
30 seconds of Nordic curls
Right into,
EMOM x 8 min
There and back sled push
Right into,
EMOM x 8 min
5 ISO shoulder press
Right into,
EMOM x 8 min
20 Med ball twists
THURSDAY:
THANKSGIVING WORKOUT
FRIDAY:
A)
“6K THE HARD WAY” (teams of 2, I go you go)
4x1000m
8x500m
16x250m