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
Thursday
Buy in – 2 Rounds
10 Hip Flow To Lunge / 10 Cossack Squat to Knee Touch / 10 Goblet Squat + Press in bottom
Mobility – Banded Ankle and Banded Front Rack
A) Back Squat – 5×3 @ 82-87%
B) Front Squat – 5×3 @ 87-92%
Metcon – 20 Min EMOM
15-20 Wall Ball
25ft HS Walk or 30 sec HS Weight Transfers
6 – 8 Shuttle Sprints
10 Deadlifts (225-315/155-225)
rest
Friday
Buy in – EA Warm up
A) Knee Health
3 Sets
5 Heel Elevated Deep Lunge (each leg)
:30 Pogo Jumps
5 Toe Elevated Single Arm Dumbbell RDL (per arm)
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
- Rest as needed between sets.
B) Split Jerk – Build to a Double
Partner Throwdown Friday
15 Min AMRAP – Switch Each Round
5 Push Ups
10 Sit Ups
20 Bar Hops
max intensity go fastttt
December 1, 2025
