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Week of December 6th

Well guys, one more week for our Christmas party on December 18th. We really hope to see you all there, its our favorite get together of the year and since we did not get to have it last year, we are really looking forward to it this year!


Also, just a brief update on this week and the rest of December:

-We are just going to do some "fun" workouts through the end of December. Not worry about progressions too much, some percentage work, but no retests or tests.

-Even though Monday's workout has percentages, and most of you have new numbers, you can choose to use your old deadlift number for percentages or your new one.

-We will start a whole new focus and cycle at the beginning of January, the 3rd!


Monday

Version 1 (V1)

15:00 AMRAP:

-400m Run

-15 Squat Cleans

-400m Run

-10 Squat Cleans

-200m Run

-5 Squat Cleans

-200m Run

-Squat Clean, singles with remaining time


Version 2 (V2)

15:00 AMRAP:

-400m Run

-30 Goblet Squats

-400m Run

-20 Goblet Squats (heavier)

-200m Run

-10 Goblet Squats (heavier)

-200m Run

-Goblet Squat, with remaining time (heaviest)


Tuesday

V1 & V2

Every 4:00 for 4 Sets (16:00):

-10/10 Half Kneeling Landmine Press

-Max Strict Toes to Bar


Every 4:00 for 4 Sets (16:00):

-10/10 Single Arm DB Z-Press, opposite arm holding a band

-15-20 Banded Pulldown in Hollow Position


Wednesday

V1 & V2

Every 3:30 for 4 Sets (14:00):

-up to 0:30 Chin-up Hold, can be weighted

-8-12 Tall Kneeling DB Hammer Curls


Every 3:30 for 4 Sets (14:00):

-8-12 Pendlay Rows

-1:00 Weighted Plank


Thursday

V1 & V2

Every 3:00 for 4 Sets (12:000:

-20 Banded Spanish Squats

-15/15 Banded Lateral Walks


10:00 Max Calorie Bike

*At 0:00 and 5:00, complete:

-50ft Left Arm DB Overhead Walking Lunges

-50ft Left Arm DB Overhead Walking Lunges


Friday

V1 & V2

6:00 AMRAP:

-Max WallBalls

3:00 Rest


6:00 AMRAP:

-3 Clean and Jerks

-6 Bar Facing Burpees

3:00 Rest


6:00 AMRAP:

-6 Pullups

-6 Toes to Bar


Saturday

Chipper with your partner:

-50 Left Arm DB Devils Press, switch every 5 reps

-100 Calorie Row, switch every 10 Calories

-50 Right Arm DB Devils Press, switch every 5 reps

Rest 3:00


-30 Left Arm DB Devils Press, switch every 5 reps (heavier DB)

-60 Calorie Row, switch every 10 Calories

-30 Right Arm DB Devils Press, switch every 5 reps

Rest 3:00


-10 Left Arm DB Devils Press, switch every 5 reps (heaviest DB)

-20 Calorie Row, switch every 10 Calories

-10 Right Arm DB Devils Press, switch every 5 reps


If you're not having a good time, then it isn't worth it! Find joy in the things you do, especially the gym!!

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