Workouts for 12/14 - 12/20

Updated: Dec 15, 2020

Monday 12/14


10MIN Ascending Ladder

Chin-Ups/Pull-Ups

Push-Ups

1,1, 2,2, 3,3……


Then


4 Rounds

30 KB Swings

30 Alternating Goblet Lunges

30 Single Arm Clean & Jerk (15/15)


MODs: Modify/Scale Pull-Ups with Bands, (hard for you) Ring Rows or (heavy for you) Bent Over Rows



Tuesday 12/15


5 Rounds

10 DB/KB SA Press (5/5)

10 Straight Leg Sit-Ups

5 Headcutters


5 Rounds

10 DB/KB SA Alternating Snatch (5/5)

10 Straight Leg Sit-Ups

5 Headcutters


5 Rounds

10 DB/KB SA Hang Clean

10 Straight Leg Sit-Ups

5 Headcutters


Then


EMOM10 (2 Rounds)

MIN1 - :45 Plank w/Alternating Reach https://youtu.be/8922-DbpYIU

MIN2 - :45 Side Plank (Opt to add leg lift or pulse) (L)

MIN3 - :45 Glute Bridge Walk outs https://youtu.be/GcV2LB0qqnY

MIN4 - :45 Side Plank (Opt to add leg lift or pulse) (R)