Christmas Party Friday night!! Sign up at the gym!
Monday
Buy in – 2 Sets
5 Latetal Box Step ups each side/ 5 Dynamic Squat Stretch / 5 Tempo Back Squats / 10 Banded walk
A) Back Squats 5×3 @ 82-87%
B) Front Squat 5×3 @ 87-92%
Metcon – 12 Min AMRAP
12 Deadlift (115/80)
9 Hang Power Clean (115/80)
6 Shoulder to Over Head (115/80)
Tuesday
Buy in – EA Warm up
Metcon – 8 sets on every 4 minutes
15/12 Cal Bike
50 Double Unders
15/12 Cal Bike
A) 16 Dumbbell Incline Bench Press @6.5/10 RPE
12 Dumbbell Incline Bench Press@7.5/10 RPE
8 Dumbbell Incline Bench Press @8.5/10 RPE
12 Dumbbell Incline Bench Press @8/10 RPE
16 Dumbbell Incline Bench Press@7/10 RPE
Perform 10 Double Dumbbell Lateral Raises between sets
Wednesday
Buy in – 2 Sets
1 min Row / 12 Hanging Scap Retractions / 6 Kip Swings / 10 Ring Rows / 5 SA KB Thrusters each arm
A) 2 Hang Snatch + 1 Snatch – 5 sets between 70-85%
Core – 2 Sets
25 Weighted Sit ups / 2 each way Plank Around the Worlds / 20 Kneeling Landmine Rotations
Metcon- 3-4 Sets
15/12 cal Row
12 Thrusters 75/55
12 C2B Pull ups
December 1, 2025
