WORKOUT OF THE DAY

11/28-12/4
Monday
A. Every 75s for 8 sets:
– 2 Hang Power Clean + 1 Split Jerk
B. For Time (15 cap)
– 55/45 Cal Row
Then:
1-2-3-4…10
– Deadlifts (185/135) (+225/155)
– BF Burpees
Then:
– 55/45 Cal Row
OR
C. 15 Min AMRAP w/ partner
– 100/80 Cal Row
Then:
5 Rounds:
– 20 Deadlifts (185/135) (+225/155)
– 20 BF Burpees
Then, w/ remaining time
– Max Cals Row

Tuesday
A. 4-5 Sets:
– Back Squat X 5 (add weight)
B. 20 min AMRAP
– 50 DUs
– 15 Wall Balls (20/14)
– 25 DUs
– 5 DB Devils Press (50/35) (+2DBs)
Rest 60s
*Add 1 WB and 1 Devils Press every round

Wednesday
A. Every 75s for 8 sets:
– 1 strict press + 2 Push Press + 3 Push Jerk (build to heavy)
B. 7 Min AMRAP:
– 5 Wall Walks
– 10 DB Step Ups (50/35) to 24/20”
– 15 T2B
Rest 3 mins
C. 7 Min AMRAP:
– 5 Wall Walks (+50’ HS Walk)
– 50’ DB OH Walking Lunge (50/35)
– 15 Pullups (+C2B)

Thursday
Complete w/ partner:
A. 5 sets:
5 Min AMRAP:
-30 BBJO (24/20)
– 30/24 Cal Ski
Then:
-AMRAP Cals AB
Rest 2 mins
*both working on Ski and BBJO, switch as needed
*One working on AB

Friday
A. 10 Min EMOM:
– OHS X 2 (build to heavy)
B. 15 Min AMRAP:
– 30 Snatches (75/55)
– 30 T2B
– 20 Snatches (95/65) (+135/95)
– 20 Pullups
– 10 Snatches (115/75) (+165/115)
– 10 C2B (+Ring MU)
– AMRAP Snatches (135/95) (+185/135)

Saturday
*NO CLASSES! Nightmare B4 Xmas 8am-3pm!!

Sunday Open Gym
– 8:30 am-10:30am

FUNCTIONAL BODY BUILDING
Day 1
A. 2-3 Sets:
– 10 Hip Ext. + 30s Wall Sit
– 5 inchworm + 30s N2W Hold
– 5 arch/hollow rolls (each)
B. 2-3 Sets:
– 10 Banded DL + 2 “Drop” burnouts
– 10 Bench Press + 2 “Drop” burnouts
– 15 HKR + leg lift burnout
C. 2-3 Sets:
– 15 1-leg DB RDL + 1-leg ham curl burnout
– 10 DB Pushups + DB Incline bench burnout
– (2 GHD Sit up + 4 russian twist) X burnout

Day 2
A. 2-3 Sets:
– 10 scap pullups + 10 1 arm ring rows
– 10 Arnold Press + 10 Side Raises
– (stab ball tuck/pike + 5s plank) X 5
B. 2-3 Sets:
– 10 Strict Press + AMRAP OH Skull Crushers
– Pro pullup burnout + sup banded pullup burnout
– (V-Up + 2 Alt. V-Ups) X Burnout
C. 2-3 Sets:
– 1 arm Cable Tri Pro X 10 + Sup X 10
– 10 DB Preacher Curl + Rev. bicep Curl burnout
– 15 Wtd Sit Up + tuck up burnout

Day 3
A. 2-3 Sets:
– 10 cossack + 25’ duck walk
– (5s plank hold + 2 plank ups) X 5
– 10 1-arm banded Row
B. 15 Mins to AMRAP
– 10 BB Step back lunges
– 10 Body Row + Seated Cable Row burnout
– 10 Close Grip bench + Cable Tri. ext burnout
C. 15 mins to AMRAP
– 10 DB Hack squat
– 10 Bent Over BB Row
– 10 DB OH Tricep ext.
– 10 V-Up Ball Passes

SPICY 60
Monday 11/28
Teams of 3
30 Min AMRAP:
Alt Full rounds:
– 100’ Sled Push
– 200’ Shuttle Run
– 100’ Sled Push
*One person always on AB
*Rotation goes from Sled/Run, to AB, to Rest

Wednesday 11/30
Teams of 3
For Time:
– 250/200 Cals AB
– 250/200 Cals Row
– 250/200 Cals Ski
*one working on machine
*one runs 200m before switching onto machine

OLYMPIC WEIGHTLIFTING
OLY 10/24-29
Tuesday-

A.) Muscle Snatch + OHS
4×3+3

B.) Power snatch
5×3 @70%

C.) Power Clean
5×3 @70%

D.) Split Jerk
5×3 @65%

E.) RDL
3×5

E2.) Seated DB Shoulder Press
3×5

Wednesday-

A.) Snatch Pull+ Hang Muscle Snatch

B.) Snatch
6×1 @80%

C.) Clean and Jerk
6x 1+1 @75%

D.) Pause Back Squats
3×5 @70%

E.) DB Bench Press
5×5

E.2) Push Ups
5x Max Unbroken

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