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Sara Carr Fitness

Week of December 9th



Monday, December 9th- Overhead

A. Push Press

15 min to find a 1 rep max for the day

B. 30 on, 30 off, 4x (12 min):

  1. battle ropes

  2. strict pull-ups

  3. dual kb front squats



Tuesday, December 10th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

3x3 (90%+)

A2. Pendlay row

3x8

B1. Dual db bench press

B2. Seated press

3x12

C1. Chest flies

3x12

C2. Seated lateral raise

3x12

D1. Push-ups

3x12

D2. Frontal raise

3x12



Wednesday, December 11th- Hinge/Single Leg

A. Back Rack Bulgarian Split Squat

5x5/leg

*compare to 11/4/24

7 min AMRAP:

1-2-3...

Deadlift (70%)

Suitcase step-ups (1/leg, 2/leg, etc)



Thursday, December 12th

7am-12pm: Open Gym

12pm: Mobility/Stability



Friday, December 13th- Endurance

30 on, 30 off, 6x (30 min)

  1. burpees

  2. med ball toe taps

  3. slam balls

  4. box jumps

  5. plate overhead sit-ups



Saturday, December 14th

9am- Olympic Lifting

Snatch 1 rep max test

10am- Mobility/Stability


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