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MONDAY
New Years Workout at 9 and 10 AM!

WEDNESDAY
A) Power Clean:
(1) Build quickly to a heavy double
(2) 10×2 on 0:30, use 80-85% of heavy set
B) EMOM 12, alternating:
a) 0:30 Strict Pullups
b) 0:30 Strict Ring Dips
C) 3 Sets, for quality
15 Single Arm Kettlebell Swings, left
10 Single Arm KB Push Press, left
0:30 Side Plank, left
15 Single Arm Kettlebell Swings, right
10 Single Arm KB Push Press, right
0:30 Side Plank, right
C) Extra Work – Assault Bike
Warm-Up:
6:00, escalating intensity every 1:30
Rest as needed
1×40/35 Calories, Max Effort
1×30/25 Calories, Max Effort
2×20/15 Calories, Max Effort
Full recovery between working sets, post times for each sprint to whiteboard.

THURSDAY
A) Lacross Ball Lat/Shoulder Mobs, then
3 Sets:
10 Quadruped Thoracic Rotations/side
20 Alt Prone Shoulder Raises
10 DB/KB Split Squats, each
B) Strict Press: Build quickly to a heavy set of 3
Using 85-90% of today’s strict press triple, perform three sets of the following:
3 Strict Press + 3-6 Push Press
C) 21-15-9 reps, for time
Dbl KB Sumo Deadlift, 53/35#
Wall Ball, 20/14#
Burpee Box Jump, 24/20”

SATURDAY
A) Front Squat:
(1) Build quickly to a heavy set of 3
(2) 10×3 on 0:30, use 75-80% of heavy triple
B) Every 5:00 x 4:
15 Thrusters, 95#/65#
Shuttle Run
40 Double Unders
Thruster: Athlete should be able to complete each round of thrusters unbroken. Scale load accordingly.
Double Under: Athlete should be able to complete double unders in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to 10 Burpee.
C) 3 Sets:
2:00 @ 24 Strokes/Minute
2:00 @ 26 Strokes/Minute
2:00 @ 28 Strokes/Minutes
Sets are consecutive. Athletes are aiming to keep their heart rate and breathing under control through the variations in stroke rate.