Week of December 2nd

Monday, December 2nd- Hinge/Single Leg

A. Deadlift

5x8

*compare to 11/13/24

B1. Suitcase Bulgarian Split Squat

3x8/leg

B2. Max effort row sprint

3x150m

Tuesday, December 3rd

6am-12pm: Open Gym

12pm: PUMP

A. 10 min EMOM:

2 bench press (90%+)

B1. Barbell Curl 21's

3x

B2. Seated overhead tricep extensions

3x12

C1. Seated hammer curl

3x12

C2. Dumbbell skull crushers

3x12

D1. Dual db overhead hold

3x30 sec

D2. Farmer's hold

3x1 min

Wednesday, December 4th- Endurance

With a partner:

300 double unders

50 strict pull-ups

60 cal bike

150 Russian kb swings

80 cal ski

100 kb cleans (alternating arms)

Thursday, December 5th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, December 6th- Front Squat Cycle Day 7

A. Front Squat

5x3

*compare to 11/27/24

B. 5 FRT:

10 burpees to a plate

10 plate ground to overhead

10 plate overhead reverse lunges

Saturday, December 7th

9am- Olympic Lifting

Clean + Jerk 1 rep max test

10am- Mobility/Stability