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):
battle ropes
strict pull-ups
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)
burpees
med ball toe taps
slam balls
box jumps
plate overhead sit-ups
Saturday, December 14th
9am- Olympic Lifting
Snatch 1 rep max test
10am- Mobility/Stability
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