Week of December 1st, 2025

Monday, December 1st- Hinge/Single Leg

A1. Deadlift

7x2

*compare to 11/10/25

A2. Elevator Pull-ups

7x2

B1. Suitcase BSS

4x5/leg

B2. Copenhagen Plank

4x20sec/side

Tuesday, December 2nd

6am-12pm: Open Gym

12pm: PUMP

A. Stric Press

1RM TEST

B1. Lateral + Frontal Raise

3x16 (8 each, alternating)

B2. Seated Rear Delt Flies

3x12

C1. Arnold Curl 

3x10

C2. Seated OH Tricep Extension

3x12

D. 45 on, 15 off, 3x

Farmer’s Hold

Seated Curl

DB Skull Crushers

Wednesday, December 3rd- Endurance

For Time:

2k row

50 burpees

100 Russian kb swings

150 reverse lunges

Thursday, December 4th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, December 5th- Back Squat Cycle Day 36

A. Back Squat

*compare to 11/24/25

B. 30-20-10

Wall balls

Box jumps

Saturday, December 6th

9am- Olympic Lifting

10am- Mobility/Stability