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Monday 23, 2019

Xmas Week Dec 24 Close @ 1:00pm, regular class schedule up to that point Dec 25 CLOSED

a. Back Squat; 20X1; 3-5 X 3; 2:00

b1. Goblet Split Squat; 30X0; 8-10/side X 3; 0:30/0:30

b2. Pendlay Row, 20X2; 7-10 X 3; 0:60

+

4 sets:

9 Fr Rk DB Squats

5 C2B

6 Fr Rk DB Squats

5 C2B

3 Fr Rk DB Squats

2:00 rest

+

Plate Halo's, 10/side X 5; minimal rest

 

Tuesday 24, 2019

Xmas Week Dec 24 Close @ 1:00pm, regular class schedule up to that point Dec 25 CLOSED

a. Barbell Hip Thrust; 10X0; 6-8 X 3; 2:00

b1. Z Press; 20X1; 7-10 X 3; 0:60

b2. DB RDL; 30X0; 10-15 X 3; 0:60

+

10:00 EMOM

min 1: 10 TNG DL, moderate

min 2: 0:30 Bike @ MAP 1 effort

+

10:00 EMOM

min 1: 8-12 Russian KBS

min 2: 0:30 Bike @ MAP 1 effort

 

Wednesday 25, 2019

CLOSED

 

Thursday 26, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

Mobility - Gastroc/ Soleus

+

10:00 Skillwork of Choice

+

5-6 rds @ MAP 10

3:00 Row

2:00 Bike

1:00 HS Walk Practice or Plank

 

Friday 27, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

a. DB RFESS; 3011; 10-10-10/side X 3; 0:60/0:60

b1. Single Leg RDL; 3010; 10-16 Alt x 3; 0:60

b2. Alt Floor Press; 20X1; 18-24 Alt X 3; 0:60

+

5 rds, constant movement

12 Box Jumps, 20/24"

6-9 TTB

300/200m Row

+

30-20-10

Band Triceps Pushdowns;

rest as needed to keep them unbkn

 

Saturday 28, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

Power Clean, Hang Squat Clean, Power Clean; 8 sets; every 0:90

+

PARTNER WORKOUT:


2 Rds for Time:

800m Run

20 Burpees

40 Alt DB Snatch

20 Burpees

Run Together, partition everything else as needed

 

Sunday 29, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

REST DAY



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