During these busy holiday months, physical training is important in so many ways, but don’t neglect the rest of your life that’s important to stay healthy inside and out! 1 Timothy 4:8 “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
UPCOMING EVENTS
Dec 12 – Handstand Clinic – Technique, Progressions and Overhead Strength
Dec 24th – 12 Days of Christmas Workout – 9 and 10:30am
Dec 25/26 – Closed
Dec 31 – Final Day for the 100k Row Challenge
January 7 – Nutrition Challenge – Details Coming!
Monday
Box squats 4×10 @ 60% in between do 5 box jumps
then do 1 set of 5 Front Squats @ 80%
Keep these moving 2 min rest between sets!
OR
4 Sets
-8/8 Front Rack Reverse Lunge
-:30/:30 Pigeon Stretch
-1min plank
3 rounds
Fitness
800 Meter Run/1000 Meter Row
30 Wall Ball Shots
15 Strict Pull-Ups
Health
400 Meter Run/500 Meter Row
15 Wall Ball Shots
15 Ring Rows
Tuesday
Snatch (at the height or blocks that’s your weakness) work up to @75% then do 4 sets of 3
OR
RDL – 4//8
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – 20 KB Swings
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Leg Raises x 6-8 reps
Minute 4 – Push-Ups x 10-20 reps (approx 40 sec of work)
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
2 min rest then
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
Wednesday
Strict Press 4 sets of 10 @ 55%
**2 min rest between sets
OR
Auxillary Strength
Hero Tully
4 rounds
Fitness
500 meter row
23 DB squat cleans
Health
300 meter row
23 goblet squats
U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, PA, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
Thursday
3 rounds
-8 each leg RDL 1 foot against wall
-15 BW hip thrusters
-5 per side glute med foot raises
-10 Z press
-3 muscle cleans
7 rounds for time of:
10 burpees
20 sit-ups
Friday
Conventional DL 4×10 @ 50%
superset with :45 sec plank
**2 min rest between sets
OR
Elevate Deadlifts or 5×10 Glute bridges and 45 sec Plank
Fitness
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
**40% of snatch max**
Health
18-15-12-9-6-3
DB Thrusters
KB Swings
Leg Raises or Sit-ups
Saturday
3 sets
5-10 Partner Glute Ham Raises
5-10 Human Ball Abs
Partner Workout
2000 Meter Row Together (Switch every 500M)
Then:
Five rounds for time of: (each, one person working at a time, finish each movement before moving on)
400 Meter Run/500 Meter Row
40 Double-Unders/40 Single-Unders
40 KB Deadlifts
Then:
2000 Meter Row Together (Switch every 500M)
