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Workouts Dec 15th - 20th
admin December 15, 2014 No Comments

Workouts Dec 15th – 20th

Monday

S&C

 

A1 Deadlift 4 x 8

A2 Ring dips/Push-ups 4 x 10

A2 Band pullaparts 4 x 12

 

B S/A KB Thrusters 3 x 10 r/l

 

Cond:

2 min rounds x 4

4 box jumps

6 KB Thrusters

8 Hanging knee raises

Skip remainder

 

Tuesday

S&C

 

A1 Front squat 4 x 8

A2 S/A KB Rows 4 x 10

 

B BB lunges 1 min on/1 min off x 4

 

C Weighted V-sits 3 x 15

 

Cond:

3 rounds

10 Burpee wallballs (1+3)

20 KB swings

 

Wednesday

S&C

 

A1 Push press 4 x 8

A2 Box jumps 4 x 4

A3 Jacknife 4 x 10

 

B1 KB Get ups 3 x 6r/l

B2 Ring row 3 x 10

 

Cond:

Ring rows 20-15-10

Jump lunges 40-30-20

 

10 burpee box jumps before last round

 

Thursday

S&C

 

A1 Pull-ups 4 x 8

A2 Eccentric KB Push ups 4 x 10

A3 S/A weighted sit-up 4 x 8 r/l

 

B1 RDL 3 x 8

B2 Wallballs 3 x 5

 

Cond:

BB complex:

3 RDL

3 BO Row

1 hang clean

3 Push press

3 Back squat

 

Friday

S&C

 

A1 Reverse lunge + press 4 x 6 r/l

A2 Landmine 4 x 12

A3 Glute bridge 4 x 10

 

B1 Curls 3 x 10

B2 Skull crushers 3 x 10

 

Cond:

KB Swing 20

Plate walking lunges 3 lengths

Push up 20

KB swing 15

Plate lunges 2 lengths

Push up 15

KB Swing 10

Plate lunges 1 length

push up 10