12/9


Dec 8, 2019

 by Ryan Webb
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MONDAY

SWEAT!

 

Get as far as you can in 35min...

14-13-12-11-10-9-8-7-6-5-4-3-2-1

Cal Assault Bike

DB Deadlifts 70/50s

Box Jumps 24/20"

Cal Row

Ballslam (25/20)

Sit-Ups

- Cardio Booty Work

- Ladies start at 13

 

BUILD

Squat 3x5

rack pull 3x3

 

10min. AMRAP:

10 DB Lunges 50/35s

15 Wall Balls 20/14

30 Double Unders

 

TUESDAY

SWEAT!

Every 6min. x 4 Rounds:

20 Cal Row

20 DB Push Press 45/30s

20 American KB Swings 53/35lb.

20 Push-Ups

 

Goal: Try and finish in 4min. each round. Go HARD and earn that 2min. Rest. Really looking to make these some hard sprint pieces.

 

Rest 3min.

 

9min. AMRAP:

7 Toes-To-Bar

10 DB Russian Twists 35/25lb.

30 Double Unders

 

 

BUILD

Press 5x3

 

20min. EMOM:

Min. 1) 15/12 Call Assault Bike

Min. 2) 3 Push Jerks

Min. 3) Max American KB Swings 70/53

Min. 4) Rest

 

*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.

*You may scale the KB to a 53/35 if you can't get at least 10 reps a round.

 

WEDNESDAY

SWEAT!

 

 

35min. Running Clock...

 

800m Run

_

5 Rounds:

10 DB Lunges 45/30s

10 Pull-ups

10 Burpees

_

800m Run

_

5 Rounds:

10 DB Lunges 45/30s

10 Pull-ups

10 Burpees

_

800m Run

*No rest between sections

*Can you finish?

 

BUILD

 

For Time:

2 Mile Run

100 Alternating DB Snatches 50/35lb.

200 Push-Ups

300 Air Squats

* you may break this up however u want :)

 

 

THURSDAY

SWEAT!

35min. to get as far as possible...

10 Toes-To-Bar

_

10 Toes-To-Bar

25 Cals of your choice

_

10 Toes-To-Bar

25 Cals of your choice

50 Alt. DB Snatches 45/30lb.

_

10 Toes-To-Bar

25 Cals of your choice

50 Alt. DB Snatches 45/30lb.

75 Ballslam (22/20)

_

10 Toes-To-Bar

25 Cals of your choice

50 Alt. DB Snatches 45/30lb.

75 Ballslam (22/20)

100 Double Unders

This is called "accumulating" style. You keep adding onto the original movement, but everything starts over each time.

 

There is NO REST between sections. Go in order, just as it's written.

 

Can you finish it?

 

 

BUILD

Deadlift 1x5

weighted step ups 3x8

 

10min. AMRAP: (25-35min.)

10 Toes-To-Bar

10 Cal Assault Bike

 

FRIDAY

SWEAT!

20min. to finish....

600m Row

50 American KB Swings 53/35lb.

40 Box Jumps 24/12"

30 Push-Ups

20 SDHP's 95/65lb.

30 Push-Ups

40 Box Jumps 24/12"

50 American KB Swings 53/35lb.

600m Row

 

(25-30min.)

5 Rounds:

20sec. of Plate Sit-Ups

10sec. of Rest

20sec. of Flutter Kicks

10sec. of Rest

 

(31-36min.)

Max Slam Balls 30/20lb.

Not much time between section 2 and section 3, so be sure to have that Slam Ball ready to go!

 

BUILD

Bench press 5x3

DB bent rows 3x8

 

15min. EMOM:

10 Ballslam 20/14lb.

 5 DB Power Cleans 50/35s

 

*Can you hang?