Wednesday, Hump Day – YEAH!

LAB Holiday Party, gym closed after NOON class! 

12 days of Christmas workout:

Pursuit:

1 Wall Walk

2 k2e

3 Dball Slams

4 deck sq

5 burpees

6 Bent over row (40K/24K)

7 KBS

8 Box Jumps (15/20”)

9 Mnt Climbers

10 wall balls

11 sit ups

12 Lunge Steps

 

12 days of Chirstmas workout:

Performance:

1 MU

2 Wall Walks

3 HSPU

4 Dball Slams

5 Burpees

6 pullups

7 Box Jumps

8 Lunge Steps

9 KBS (green/yellow)

10 Mnt Climbers

11 wall balls

12 Double Unders

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Tuesday

Pursuit:

3 min AMR

30 double unders

10 HR pushups/perfect pushups

x 6 sets

rest

1 min b/t sets

+

40 Dball slams for time

Performance:

  1. 1 power snatch + 1 Snatch balance + 1 OHS – 12 minutes
  2. emom – PS TnG x 5 reps
  3. push press X 2 reps, build for 5 sets

+

5 sets:

15 ring dips

Row 400 m

rest 2 mins

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Monday

Pursuit:

A1. db step-ups 6reps/leg ;rest 30sec b/t legs

A2. db single arm press 6reps/arm; rest 30 sec b/t arms

X4 sets; rest 1 minute b/t sets

  1. db RDL @2111; 8reps ×3 sets; rest 30 sec btw legs, 1 min b/t sets
  2. db bent over row @3111; 8reps ×4 sets; rest 30 sec b/t arms; 1 min b/t sets

+

3 rounds for time:

10 burpees

25 sit-ups

 

Performance: 

  1. squat clean OTM for 10 minutes. make small builds, work on form
  2. BS @ 20X1; build to a 5RM – 12 minutes
  3. emom – 12mins

odd – 20 wall balls

even – 10 chin ups

  1. 4mins max rope climb

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Saturday

Pursuit & Performance:

Buy in: 2k row (for both)

Then…

4 rounds of:

Performance level:

4 Squat Clean (60K/35K)

6 C2B

Pursuit level:

4 Front Squats @ 40K/24K

12 Pullups or Ring Rows

 

 

 

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Thursday

Pursuit:

4 rounds :

10 chin ups/ring rows

12 db/Kb suitcase deadlifts

10 Cals AD

+

1 min plank hold, rest 10 sec, + 30sec side plank, rest 10 sec b/t sides

rest 30 sec

X 4 sets

 

Note:

– No more than a 1” band for assistance on Chinups

– Chin up is palms facing you, “Supine” grip

– Choose a challenging wt. for Double DL, 1/hand

 

 

Performance:

  1. emom – 16 min

odd – HPS x 2 (moderate, should be TnG)

even – 10 GHD situps

  1. emom – 16 min

odd – KBS x 10 (heavy)

even – 1 MU + 5 ring dips

  1. emom – 16 min

odd – DL TnG x 3 (tough)

even – 10 burpees

 

Notes:

– weights should be around 60-70% 1RM depending on form for HPSn

– KBS is to eye level (higher turnover rate)

– work on kip for all ring dips

– For DL, work on load and your breathing during tough TnG sets

 

LAB CFE @ 730pm

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Wednesday, HUMP DAY – Yeah!

Reminder – JumpBox Fitness will have a table open for business at the gym ALL day!

 

Pursuit:

A1. db bench press @3111; 6 reps; rest 20 sec

A2. db 1A row @3010; 9reps;

rest 90 sec

x 4

  1. barbell front rack step-ups; 6/leg x 4 sets; rest 45 sec btw legs

+

30 sec row

rest walk 30 sec

x6

 

– db row is on bench,

– front rack step-ups can be 15″-20″ Keep belly tight, glutes tight.

 

Performance:

  1. 1L DB/KB Split Squat @3010; 8/leg, Build – 15 mins
  2. DB/KB push press; build to a heavy set of 8 – 15 mins

+

100 wt.ed sit-ups for time (35#/20#)

 

Notes:

– Keep belly tight on Split Sq. Lay foot flat/bottom of shin flat on bench.

– Should be about 2 steps out in front of bench with lead foot.

– put ab mat down for knee and depth.

– feet can be anchored, hands to temples, low back off the floor, elbows to tops of knee caps for sit-ups

 

 

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Tuesday

Pursuit

4 sets:

10 RDL

AD 90 sec (measure distance ea. interval)

rest 2 mins

+

4 sets:

10 push press

row 90 sec

rest 2 mins

+

amsecap FLR on rings x2, rest 2 min btw efforts

 

Notes:

– Be in control of down (eccentric) pattern of the RDL, quick on the way up, BUILD ea. set

– Meaure distance on AD, so you can track your pacing

– PP does not need to be TnGo, Build each set

– Track Meters on the rower, so you can manage your pacing.

 

 

Performance:

  1. PC & Pwr Jerk – build; 15 mins

+

2 sets

15, 12, 9 , 6 of:

Deadlift @ 90K/55K

Wall Ball

rest exactly 10mins b/t and repeat

+

10min AD

 

Notes:

– on part A, if not feeling it, keep loads low and work on form and function

– all out effort on the 2sets

– stay moving during the rest period

– 10 min AD is to help flush out the lactate, conversational pace

 

LAB CFE @ 730p

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Monday

Pursuit

8 rounds:

6 box step-ups

8 db push press

10 k2e

200 m row

rest 90 sec b/t rounds

 

Notes:

– same pace per round!

 

Performance:

  1. BS @30X1; 1, 1, 1,1; rest as needed

+

Row 750m

rest 2mins

30 burpees

10 wall walks

30 DU

10 wall walks

30 burpees

rest 2mins

Row 750

 

Notes:

  1. BS – if feeling it go for something heavy, maybe a new pr.

– think about pacing. try to match pace for both rows.

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