121624-122024Monday Candy CanesEMOM 24Min 1: 5 Sandbag Over Shoulder 100/70Min 2 : 10 Pull UpMin 3: 15/12 Calorie C2 BikeMin 4: 100 ft. Pinch Grip Plate Carry 45/35 Rx+: 150/100, 5 BMU Tuesday Eggnog For Time:30-20-10Single Arm Alt. Dumbbell (1) Hang Clean & Jerk 50/351-2-3Rope Climb Cap = 10 mins Rx+: 70/50 Fitness: x 2 Rope Pulls or x 3 strict T2BPump Fest '24 Super Set 4 Rounds:12 Dumbbell (2) Bench Press40 sec. Max Banded Hammer Curls10-12 DipsComplete all 3 movements with no breaks, then rest as needed. Wednesday Front Squat 3 x 10Start at any weight, build or stay but don't pass 70%.Angry Elf For Time:30/24 Calorie Row800m Run30 Burpee Over Line (Facing)400m Run Cap = 15 min Fitness:Regular Burpees Thursday Carolling For Time:1200m Row Rest :601600m C2 Bike Rest :60400m Ski Rest/Transition 2:00 1200m Row Rest :601600m C2 Bike Rest :60400m Ski Cap = 30 MinStructured Stretching Vol. 9 (Checkmark)1) Lat smash on foam roller - 1 minute per side 2) Figure 4 glute smash on foam roller - 1 minute per side3) Thoracic extension over foam roller - 1 minute4) Adductor rockback - 1 minute per side Friday Segment Snatch4x2 @ 40-65%:02 pause below knee + :02 pause mid-thigh.Snatch 5 x1 Building to 90%+Hammer the technique portion via the earlier segment snatches so you can let it rip for these singles.ChestnutsFor Time:50-40-30-20-10Double Under20-20-20-20-20Wall Ball Shots 20/14 Cap = 10 Min Rx+ = 30/20lb & Unbroken Dubs Fitness: 100, 80, 60, 40, 20 Single Unders
Monday Candy CanesEMOM 24Min 1: 5 Sandbag Over Shoulder 100/70Min 2 : 10 Pull UpMin 3: 15/12 Calorie C2 BikeMin 4: 100 ft. Pinch Grip Plate Carry 45/35 Rx+: 150/100, 5 BMU Tuesday Eggnog For Time:30-20-10Single Arm Alt. Dumbbell (1) Hang Clean & Jerk 50/351-2-3Rope Climb Cap = 10 mins Rx+: 70/50 Fitness: x 2 Rope Pulls or x 3 strict T2BPump Fest '24 Super Set 4 Rounds:12 Dumbbell (2) Bench Press40 sec. Max Banded Hammer Curls10-12 DipsComplete all 3 movements with no breaks, then rest as needed. Wednesday Front Squat 3 x 10Start at any weight, build or stay but don't pass 70%.Angry Elf For Time:30/24 Calorie Row800m Run30 Burpee Over Line (Facing)400m Run Cap = 15 min Fitness:Regular Burpees Thursday Carolling For Time:1200m Row Rest :601600m C2 Bike Rest :60400m Ski Rest/Transition 2:00 1200m Row Rest :601600m C2 Bike Rest :60400m Ski Cap = 30 MinStructured Stretching Vol. 9 (Checkmark)1) Lat smash on foam roller - 1 minute per side 2) Figure 4 glute smash on foam roller - 1 minute per side3) Thoracic extension over foam roller - 1 minute4) Adductor rockback - 1 minute per side Friday Segment Snatch4x2 @ 40-65%:02 pause below knee + :02 pause mid-thigh.Snatch 5 x1 Building to 90%+Hammer the technique portion via the earlier segment snatches so you can let it rip for these singles.ChestnutsFor Time:50-40-30-20-10Double Under20-20-20-20-20Wall Ball Shots 20/14 Cap = 10 Min Rx+ = 30/20lb & Unbroken Dubs Fitness: 100, 80, 60, 40, 20 Single Unders
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