Monday 12/27/21- Workout
| Conventional Deadlift- Est. a 3RM or 5X12@RPE6 |
| *15 min cap. |
| Complete 4 Rounds: |
| 3X- Front Squat (80% or 135/105) |
| 6X- Weighted Step-ups (55/35’s) RL=1 |
| 9X- Pause M.B. Side Lying Hip Raise RL=1 |
| 12X- Pause Weighted Glute Bridge (55/35) |
| 15 cal- Bike or Row |
Friday 12/24/21- Workout (CLASS @ 5&6:00A ONLY)
| Start on any circuit. Complete 4 sets. Rest 60-90 sec after set. |
| C1: |
| 10X- Bench Press (185/125) |
| AMRAP- KB OH Tricep Ext (55/35) |
| C2: |
| 10X- Reverse Grip BB Inverted Row |
| AMRAP- DB Hammer Curl (35/25’s) |
| C3: |
| 10X- DB Seated OHP (35/25’s) |
| AMRAP- DB Bent-over Fly (15/10’s) |
| C4: 21-15-9. |
| Jump Rope (X10) |
| Split Leg Lunge Jump RL=1 |
| Starfish Sit-up RL=1 |
Thursday 12/23/21- Workout
“12 Days of Fitmas”
| 1X- Conventional Deadlift (315/265) (225/175) |
| 2X- Pull-ups |
| 3X- DB Thrusters (55/35’s) |
| 4X- Burpees Over Bar |
| 5X- Wall Ball (20/14) |
| 6X- KB Swing (70/55) |
| 7X- DB Suitcase Row (55/35’s) |
| 8X- Bike or Row (cals) |
| 9X- TTB |
| 10X- DB Bench Press (70/45’s) |
| 11X- DB Front Squat (55/35’s) |
| 12X- DB Lunges (55/35’s) RL=1 |
Wednesday 12/22/21- Workout
| Front Squat- 5X4@70% or 4X15@RPE6. |
| *15 min cap. |
| 4 min AMRAP on each movement. 2 min rest between. |
| E1: |
| Bike or Row |
| E2: |
| Burpees Over Box |
| E3: |
| DB Snatch (55/35) RL=2 |
| E4: |
| Sit-ups |
