DON’T FALL OFF THE WAGON! The holidays are an easy time to put the priority of making it into the gym onto the back burner. If you feel yourself slipping, go ahead and sign up for some classes beforehand this week and MAKE IT TO THEM! We as coaches can’t drag you off the coach. All you have to do it get here:) You will feel much better when you leave!
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Upcoming Schedule
Thursday, Dec. 3 – Mobility with RJ from 6:30-7pm, SIGN UP HERE
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Monday 11/30
A) E2MOM x 10 min (5 sets)
– 1 push press + 1 push jerk + 2 split jerk
*hold receiving position of split jerks for 2-3 seconds before recovery.
B) Every 6 min x 3-4 sets @ 90+%:
– 25/20 cal row
– 10 shoulder to overhead (135/95, 115/75, 95/65)
– 15 burpees
Tuesday 12/1
A) Front squat
EMOM x 5 min
1 front squat @ 80%
+
EMOM x 4 min
1 front squat @ 85%
+
EMOM x 3 min
1 front squat @ 90%
B) 10 min AMRAP:
– 10 CTB pull-ups
– 20 wall balls
– 30 double unders
C) 3 sets not for time:
– 6-8 single leg Romanian deadlifts @ 30X1
– 20 weighted sit-ups
*hold DB under chin and place feet under heavier DBs.
Wednesday 12/2
A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets
Thursday 12/3
A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%
B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating
C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls
Friday 12/4
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able
C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side
