Week of December 28th
(home options)
Monday
A. Front Squat x5x3@78% (tempo goblet squatx8x3)
B. CG Bench Pressx8x5 OFF FEEL (no bench? Do a floor press. Back flat on floor...there is a limited range of motion but that is OK)
16 min cap
For time:
12 handstand push-ups (push ups of downward dog push up)
15 back squats
20 bar facing burpees (regular)
9 handstand push-ups
18 Front squats
20 bar facing burpees
6 handstand push-ups
21 OHS
20 bar facing burpees
*the squats should be challenging AND they should go down with each set
** if at home, same dbs can be used for all squats
Tuesday
A. TNG Power Clean 2 reps@75% every 30 seconds for 8 sets (if lighter, do 3-5 reps)
B1. Good Morningx8x3@30% of BS
B2. Single Leg RDLx8/sidex3
B3. Arch Hold with PVCx30 Secx3
3 Min AMRAP
7 Box Jump Overs (Squat jumps)
5 HPC
Rest 1 minx4
Wednesday
A. Snatch Balance+2 OHSx8-off feel (Deadlift4x5@75%)
B. Turkish Get Up-5 per side HEAVY as you can control
C. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)
1 mile Run with a 100 FT sled push each lap followed by (the time domain here is 7-10 min if subbing bike, rowing etc)....if no sled, just omit it
50 OHS (db squats)
50 T2B (tuck ups)
Broken up however you like
Thursday
A. Back Squat x5x3@78%
YIN AND YANG
From minute 0-15
15 Burpees
50 FT Walking Lunge
30 double unders-if you have ONE double under, you MUST do double unders
From minute 15-30
400 M Run ( 2 minute time domain if subbing in other machines)
20 Push ups
50 Air Squats
20/15 Cal AB
Friday
300 burpees for time. Compare to your Christmas time.
Saturday
TBD
Sunday
Pick a machine!
60 sec easy
60 sec moderate
x4
60 sec moderate
45 harder
x4
60 sec moderate
30 sec hardest
x4
60 sec moderate
15 sec sprint
x4