????Programming for Week of Dec 30th????
Reminder: Only the BROWN Levels are shown
Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog! It’s for the better!
Monday
✔️“After Hours”
21-15-9
Back Squat 155/115
Strict TTB
On 12:00 Mark
42-30-18
Air Squat
Abmat Situp
Tuesday
✔️Pullups
15 minutes
5, 5, 5 WtD Pullups
Rest at least 2:00
Building
✔️“Shark Eyes”
12 min AMRAP
2-4-6-8-10…
Db Snatch 50/35
1-2-3-4-5…
Strict HSPU
Wednesday
✔️“Bordeaux”
5 min AMRAP
Cal Row
Rest 5:00
5 min AMRAP
Burpee Box Jump
Over 24/20
Rest 5:00
5 min AMRAP
10/7 Cal Airbike →
Shuttle Run/Sled
20 Doubleunders
✔️Accessory Finisher(Optional)
30 sec Russian Twist
10 Banded Hip
Abduction(ea/s)
10 Windshield Wipers
10 Kb Windmills
(ea/s)
Thursday
✔️Overhead Squat
Working stability and mobility for OHS
✔️“Come Sail Away”
5 Rounds For Time
6 Thruster 135/95
2 Legless Rope
Climbs
Friday
✔️Glute Bridge
15 minutes
8, 8, 8, 8 Barbell
Glute Bridges
Rest at least 2:00
Building
✔️“Heistcon”
15 min AMRAP
40ft Walking Lunge
+ plate
20 Russian Kbs
70/44
20 Plate Slams 35/25
10 sec Hanging
L-Sit
Saturday
✔️“Secret Lab”
20-40-60-80-100
• Goblet Squats
70/53
20 CtB Pullups
20 Push Press
115/85
✔️Core Finisher(Optional)
Tabata
Hollow Rocks
Happy New Year!
