Dec 19-25

Programming Pursuit & Performance: Dec. 19-25th + Holiday Hours:  Closed Christmas Eve & Christmas Day.  Open Monday Dec 26th: 8,9,10am + Open Gym 1pm.

Monday:

Pursuit

A. RDL @ 3131 – 6,6,6. no build. Rest 90 sec b/t

B1. Perfect Push-Up – 10 reps

B2. GHD Back Ext – 10 reps

B3. Banded Lat Pull-Down @2121– 10reps https://www.youtube.com/watch?v=Rsw9rNCvnZo

3-5 sets RAN

+

15 Min EMOM:
Min 1:  10 Dips
Min 2:  10 PC, you choose
Min 3:  35 Heavy Rope Skips

Performance

A. DL @3131 – 5,5,5. no build. Rest 2 min b/t

B1. Plank Shoulder taps 12-16 Taps

B2. GHD Back Ext – 10 reps

B3. Bar MU Practice – 3-5 Jumping Bar MU https://www.youtube.com/watch?v=bA8IeIhEWEs

3-5 sets RAN

+
15 Min EMOM:
Min 1:  10 Dips
Min 2:  5 C&J, start at 50/29k, sm build each set, record where you end.
Min 3:  35 Dubs



Tuesday:

Pursuit

A. BS -10,8,6,6. rest 2 min b/t. Sm build

B1. DB Split Squat – 6 R/ 6L https://www.youtube.com/watch?v=lHa6aCpFndo

B2. Ring Row @2121 – 8-10 reps

B3. Russian Twist – 12-16 Reps

3-5 sets RAN

+

5 RFT:
20 Wall Ball
12 Up-Down
4 alt TGU, moderate (2 R/L)

Performance

A. BS @20x1 –  Warm up to 75%, 5,5,5. sm build.

B1. TGU - 2 R/L Heavy

B2. Foot elevated Ring Row @ 2121 – 6-8 reps (feet on 9-15" sprinkler box)

B3. Russian Twist – 20 reps

3-5 sets RAN

+
FT:
50 Wall Ball
10 Burpee
40 Wall Ball
15 Burpee
30 Wall Ball
20 Burpee
20 Wall Ball
25 Burpee
10 Wall Ball

Wednesday:

45-50 minutes: Doesn’t matter where you start

RNT Banded DB Rev Lunge Steps – 6-8/leg

KB Clean and Jerk – RIGHT – 60 sec

500 m Row

DB Curtsy Squat – 10-12 reps : https://www.youtube.com/watch?v=G_CV8cvO09c

KB C & J LEFT- 60 seconds

1L Hip Bridge with Opp. Arm Press – Use DB’s – 8-10 reps/arm

35 Dubs

Thursday:

Pursuit

A. CGBP @2111– 10,10,8,8. sm. build

B1. 1A DB Strict Press in split position – 6-8 R/L (pressing arm opposite of lead leg)

B2. Kipping Practice – 3-5 bar Taps + 3 k2e

B3. Candlesticks - 6-8 reps

3-5 Sets, RAN

+

15 Min Amrap:
15/10 Cal Row
10 1A DB S2OH, HEAVY
15 Wt. Sit-Up

Performance

A. CGBP – 5,5,5. @ ~80%

B1. 1A DB Strict Press in split position – 6-8 R/L (press arm opposite of lead leg)

B2. Butterfly Practice – 10 Box Drill + 10 Mini-Butterfly (amrap Butterfly unbroken if you have this skill)

B3. Candlesticks - 6-8 reps

3-5 sets RAN

+

15 Min Amrap:
15/10 Cal AD
12 S2OH (50/29k)
9 T2B

Friday:
Pursuit & Performance
12 Days of Christmas Workout!

1 TH Loop Run

2 HSPU (kip ok) Mod = Wall Walk

3 Burpee BJO (24/20”)

4 Strict Pull-Up

5 DB Ren Row (35/20#)

6 Beast Ball, Heavy as possible..

7 Cal AD

8 DB Walking Lunge step (4 R/L)

9 Double DB Snatch (35/20#)

10 Double DB Thruster (35/20#)

11 Cal Row

12 Heavy Rope + Dubs (12/12 of each)



Saturday: Closed
Sunday: Closed