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Workouts for Monday, December 4th - Tuesday, December 5th - Wednesday, December 6th

Workouts for Monday, December 4th - Tuesday, December 5th - Wednesday, December 6th

*Holiday Party December 9th at 8:30pm at Tacoria. Give cash to Greg or Annie or leave in the envelope by the white board! 

* Performance and Consistency Challenge will run through 12/19!


Monday, December 4th 

Strength: Front Squats

1x5 @60% 1RM 

1x3 @70% 1RM 

1x1 @80%1RM 

1x5 @70%1RM 

1x3 @80%1RM 

Max Reps @90% 1RM 


Conditioning:

“Death by Power Cleans”

EMOM x15

*Start with one Power Clean, Add 1 Rep Every Minute Until you Fail to Complete the Unbroken Rep Range. 

*Use 50% 1RM Power Clean

*Score = Total Reps Completed


Tuesday, December 5th 

Strength:

3 Rounds NOT for Time

10 Strict Pull-Ups 

10 Handstand Push-Ups or DB Strict Press

*Take 45-90 Seconds Between Each Movement


Conditioning:

3 Rounds for Time

50 Double Unders

15 Pull-Ups

15 Air Squats

*Double Unders Scale=125 Singles or 1:00 Double Under Work


Wednesday, December 6th 

Strength:

E2MOM x10 (5 Sets)

3 Hang Squat Cleans +1 Jerk

Start at 70%1RM and Increase Weight Each Set


Conditioning:

4 Rounds 

3 Minutes On/3 Minutes Off

250m Row

10 Burpees over Erg

Max Rep Wall Balls (20/14) Rx+ (30/20)

Score= Total Wall Balls

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