Thursday GS&C
In teams of 2.
EMOM x 32 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)
MIN 4 – Rest
P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same or different bars. one athlete working at a time. MIN 4, Team Rests.
Strength Squad:
Deadlift and Barbel row
Limited Class Schedule on X-mas Eve
Bench Press and Back Squat
Monday GS&C
“12 DAYS WORKOUT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Devils Press
Day 3 – Burpees to a Plate
Day 4 – DB Push Press
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH
Day 8 – Wall Balls
Day 9 – DB Deadlifts
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 35 MINUTES*
100m Run
2 Devils Press
3 Burpees to a Plate
4 DB Push Press
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH
8 Wall Balls
9 DB Deadlifts
10 Walking Lunges
11 DB Thruster
12 Pull-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.
Saturday GS&C
12:00 RUNNING CLOCK…
Deadlift + Hang Power Clean + Shoulder-to-Overhead
Build up to and past Workout Weight in Complex.
Goal is Moderate-Heavy.
Complete as many rounds as possible in 14 mins of:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder-to-Overhead
Run, 200 m
Friday GS&C
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
25 Burpee-to-Plate
30 Kettlebell Swings
30 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
20 Pull-ups/ Ring Rows
25 Burpee-to-Plate
30 Kettlebell Swings
10 Pull-ups/ Ring Rows