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Monday 12/23

Strength Back Squat Waves Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100%

* Week #4 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle.


Conditioning 3 Rounds: 1 Round of "DT" (12 Deadlifts, 9 Hang Power Cleans, 6 Push jerks 155/105) 200 Meter Run/Row Then 1000m Row or 60/45 cal Bike




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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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