Week of December 9th

Monday, December 9th- Overhead

A. Push Press

15 min to find a 1 rep max for the day

B. 30 on, 30 off, 4x (12 min):

1. battle ropes

2. strict pull-ups

3. dual kb front squats

Tuesday, December 10th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

3x3 (90%+)

A2. Pendlay row

3x8

B1. Dual db bench press

B2. Seated press

3x12

C1. Chest flies

3x12

C2. Seated lateral raise

3x12

D1. Push-ups

3x12

D2. Frontal raise

3x12

Wednesday, December 11th- Hinge/Single Leg

A. Back Rack Bulgarian Split Squat

5x5/leg

*compare to 11/4/24

7 min AMRAP:

1-2-3...

Deadlift (70%)

Suitcase step-ups (1/leg, 2/leg, etc)

Thursday, December 12th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, December 13th- Endurance

30 on, 30 off, 6x (30 min)

1. burpees

2. med ball toe taps

3. slam balls

4. box jumps

5. plate overhead sit-ups

Saturday, December 14th

9am- Olympic Lifting

Snatch 1 rep max test

10am- Mobility/Stability