MONDAY 12/15

WARM UP

3X8 DB BENCH PULL OVERS + 10 SIDE PLANK ROTATIONS/SIDE (WARM UP WEIGHT)

STRENGTH

5X5 BB BENT OVER ROW @ 31X2 TEMPO (CHALLENGING WEIGHT), REST 2 MINS

CONDITIONING

FOR TIME

-40/32 CAL ROW

-50 DEADLIFTS @ 185/130

-60 SINGLE ARM DB OVERHEAD LUNGES 50/35 (SETS OF 10 PER ARM)

-400M RUN

WEDNESDAY 12/13

WARM UP

3X2 WALL WALKS + 20 GLUTE BRIDGE MARCHES

ACCESSORY WORK

A) 4X8 SEMI SUPINATED RING ROW W/ FEET ON BOX/BENCH, REST 1 MIN

B) 4X4-6 STRICT TOES TO BAR (KNEES TO ELBOWS) W/ 3s NEGATIVE, REST 1 MIN

CONDITIONING

100 WALL BALLS FOR TIME 20/14

EVERY 90s

-SET OF LINERS (5 CONES 7FT APART)

TUESDAY 12/12

WARM UP

3X10 BULGARIAN SPLIT SQ/LEG + 10 HIP EXTENSIONS

STRENGTH

4X8 FRONT SQUATS, REST 3-4 MINS

CONDITIONING

12 MIN AMRAP

-5 PULL UPS

-10 STOH 95/65

-15 BOX JUMPS 24″/20″

MONDAY 12/11

WARM UP

3X10 PRONED PVC PASS THROUGH + 8 HALF KNEELING DB ARNOLD DB PRESS/ARM

STRENGTH/ 1RM

15-20 MIN TO FIND 1RM SPLIT JERK

CONDITIONING

5-10-15-20 REPS FOR TIME

-BURPEES ONTO PLATE (45LB PLATE)

-TOES TO BAR

-KB SWINGS 53/35

FRIDAY 12/8

WARM UP

3X10 BAND PULL APARTS + 15 HOLLOW BODY ROCKS

ACCESSORY WORK

A) 4X8 SEATED BB Z-PRESS, REST 1 MIN

B) 4X8 WEIGHTED TURKISH SIT UPS, REST 90s

CONDITIONING

12 MIN AMRAP

-10 BURPEES

-15 AIR SQUATS

-20 ALT. DB SNATCH 50/35