Wednesday 12/26/18- Workout
Sumo Deadlift- 5X6@60% or RPE5
*20 min cap.
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Once done, complete 3 Rounds of:
100Y- Walking Lunge
15X- Pull-ups
15X- Single Leg Hip Bridge
15X- BB Bent-over Row
100X- Jump Rope
Monday 12/24/18- Workout (NO EVENING CLASSES)
“12 Days of Christmas”
Complete 3 Rounds below. 12 Reps on each movement.
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Conventional DL (50% or 135/105)
DB Strict OHP (35/25’s)
Alt. KB Front Rack Lunges (35/25’s) LR=2
DB Bench (55/35’s)
TTB or Leg Raise
Row or Bike (12 cals)
Cardio Class (9:00A)- Saturday 12/22/18
8 min AMRAP on each below:
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C1: 300M- Bike & 20X- Bicycles (LR=1)
C2: 5X- Burpees Over Box & 20X-Sit-ups
C3: 100X- Jump Rope & 20X- TRX Mountain Climber (LR=1)
Saturday 12/22/18- Partner WOD
Partner WOD for time. Complete in order below:
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C1: 25-20-15-10.
KB Swings (45/35)
*Partner Hangs from Rig.
C2: 12-10-8-6.
DB Thruster (35/25’s)
*Partner Holds V-sit.
C3: 800Y.
BB Farmers Carry (135/105)
*Both partners holding bar at same time.
