Monday 12/21
30 Min Density Circuit of
DB/KB Front/Goblet Squat
DB/KB Strict Seesaw Press
Pull-ups (weighted or @ BW)
MODs: Bands, Ring Rows, Bent Rows
How to approach this workout:
You can go lighter and do more volume work or go heavier and work more on strength. Next what reps you perform for the Squats, will be the same number for the Presses and essentially the Pull-Ups. You could also keep the number of pull-ups static too (i.e. 5 Goblet Squats, 5 Strict See Saw Press (per arm) and 3 Pull-Ups. Whatever you pick, try and maintain over the entire 30 minutes.
Tuesday 12/22
For Completion
50 Push ups
50 DB/KB Snatches (per side)
50 DB/KB Cleans (per side)
50 Air squats
Break up the work as you see fit. Maybe do 5 Rounds of 10 reps of each movement.
Then
Core
3 Rounds
:45 on/ :15 off
Teapots (R)
Russian Twists
Teapots (L)
Flutter kicks with weight overhead https://youtu.be/FNHIuJPyHfo
Wednesday 12/23
“12 days of christmas”
1 Renegade Man Maker
2 TGU (1 per side)
3 Front Squats
4 Clean & Jerks
5 GOLDEN SWINGS (KB)
6 Russian Twists
7 Push-Ups
8 Hang Cleans
9 Bent Rows
10 Weighted Step-Ups
11 Weighted Sit-Ups
12 Deadlifts
Just like the song, perform 1 rep, then 2 reps then 1 rep, then 3 reps, 2 reps & so on until you complete the 12 exercises back to 1. Work through it at your own pace. 40 Min Cap.
Thursday 12/24 (NO AFTERNOON CLASSES)
Option1:
15MINS
Work up to heavy set of 3 Deadlifts
Option 2:
EMOM14
Evens: 10 Single Leg Deadlifts (per side)
Odds: Rest
Then
AMRAP3 x 4
12 Deadlifts (60-70% of last set of Opt 1)
24 Sit-ups
Rest 1MIN between
Friday 12/25
GYM CLOSED - MERRY CHRISTMAS
Saturday 12/26
9AM @ CFCA
Sunday 12/27
“Cindy”
AMRAP20
5 Pull-Ups
10 Push-ups
15 Air Squats
Then
Banded floor stretches