The Week of: 12-24-18

Monday

Closed for Christmas Eve

Tuesday

Closed for Christmas Day

Wednesday

Strength

18’

E3MOM

12/10 Cal AB

5 Back Squats (70% of 1RM)

Conditioning

Helen 

3RFT: 

Run 400m

21 KBS

12 Pull-ups

Thursday

Midline

3 RNFT:

40 AbMat Sit-ups

30 Russian Twists (2 ct)

20 Alt Leg V-Ups

Conditioning

For time:

25-20-15-10-5

Calorie Row

T2B

Burpees

*20 minute cap

Friday

Olympic

12-15 minutes to establish a “heavy double” clean

Conditioning

AMRAP 15

40 Double Unders

20 SA DB STOH (50/35#)

10 Deadlifts (225/155#)

*score is total reps completed

Saturday

Volume Training

EMOM 12

10 Burpee Over the DB

Conditioning

FTWT:

50-40-30-20-10

RKBS (70/53#)

Push-ups

*rest 3 minutes*

50-40-30-20-10

SA OH DB Lunges (50/35#)

*10 Bench Press after each round (205/135#)

**class is cap