120924-121324Monday Turbo ManSuperset x 54 Back Squat @ 70%-80%10 DB (1) Alt. Reverse LungePolar ExpressEMOM 9Min 1: 40 second Max Cal C2 Bike or EchoMin 2: 100ft SB BH Carry 100/70Min 3: Rest Rx+: 150/100 Tuesday The Original5 Rounds For Time:8 Clean & Jerk 115/8050 Double UnderRx+: 155/105Fitness:5 RFT16 Kettlebell Swing75 Single UnderGrinch's Pump4 Supersets:6/6 DB (2) Bicep Curls into:30 ME Banded Bicep Curls + 4 Supersets:6/6 DB (1) Tricep OH Extension into:30 ME Banded Tricep Push Downs Wednesday Elfin' AroundAMRAP x 18 Minutes400m Run10 Wall Ball Shots 20/1410 T2B400m Run20 Wall Ball Shots10 T2B400m Run30 Wall Ball Shots10 T2B3 Rope Climbs400m Run40 Wall Ball Shots10 T2B…. Etc.The McCallister'sAccessory x 3 Sets:15 Banded Good Mornings 10/10 Paloff Press w/ Rotation:30 Quadruped Hover Thursday5 Christmases5 Rounds - Max Calories:90 On / :30 Off-Calorie Row-Calorie Ski Erg-Calorie C2 Bike Friday RyanFive rounds for time:7 Muscle-ups21 BurpeesFitness:Reduce the amount of Mu, .Jumping Muscle Up, Chest to Bar, Pull Up, Ring RowStructured Stretching Vol. 31. 2:00 thoracic extension over foam roller 2. 2:00 supine snow angels on foam roller3. 2:00 banded posterior hip distraction - 1 minute per side4. 2:00 Spider-Man with rotation5. 2:00 foam roll lats - 1 minute per side6. 2:00 foam roll calves - 1 minute per side
Monday Turbo ManSuperset x 54 Back Squat @ 70%-80%10 DB (1) Alt. Reverse LungePolar ExpressEMOM 9Min 1: 40 second Max Cal C2 Bike or EchoMin 2: 100ft SB BH Carry 100/70Min 3: Rest Rx+: 150/100 Tuesday The Original5 Rounds For Time:8 Clean & Jerk 115/8050 Double UnderRx+: 155/105Fitness:5 RFT16 Kettlebell Swing75 Single UnderGrinch's Pump4 Supersets:6/6 DB (2) Bicep Curls into:30 ME Banded Bicep Curls + 4 Supersets:6/6 DB (1) Tricep OH Extension into:30 ME Banded Tricep Push Downs Wednesday Elfin' AroundAMRAP x 18 Minutes400m Run10 Wall Ball Shots 20/1410 T2B400m Run20 Wall Ball Shots10 T2B400m Run30 Wall Ball Shots10 T2B3 Rope Climbs400m Run40 Wall Ball Shots10 T2B…. Etc.The McCallister'sAccessory x 3 Sets:15 Banded Good Mornings 10/10 Paloff Press w/ Rotation:30 Quadruped Hover Thursday5 Christmases5 Rounds - Max Calories:90 On / :30 Off-Calorie Row-Calorie Ski Erg-Calorie C2 Bike Friday RyanFive rounds for time:7 Muscle-ups21 BurpeesFitness:Reduce the amount of Mu, .Jumping Muscle Up, Chest to Bar, Pull Up, Ring RowStructured Stretching Vol. 31. 2:00 thoracic extension over foam roller 2. 2:00 supine snow angels on foam roller3. 2:00 banded posterior hip distraction - 1 minute per side4. 2:00 Spider-Man with rotation5. 2:00 foam roll lats - 1 minute per side6. 2:00 foam roll calves - 1 minute per side
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