Workouts for Week of Dec 5 - 10

December 3, 2016


Nutrition is the root of healthy living, fitness progress, and aesthetic reward.

If nutrition is a struggle for you or you feel like you've tried everything and still can't seem to get the body or progress you want, keep a food journal for the next 4 weeks. Bring it in once a week for a coach to review and give suggestions of changes that may help you reach your goal!


UB Front Squats (75%, 65%, 55% 3-Rep Max)
Single Arm Dumbbell Press/arm
Single Leg Glute Bridges/leg w/ Dumbbell



2:00 AMRAP:
6 Ball Slams
12 Double Unders / Singles
1:00 Rest
2:00 AMRAP: (start over)
6 Ball Slams
12 Double Unders / Singles

6x2 Pause Power Clean & Push Jerks
-reset every rep, increase every set,
resting no more than 2:00 between sets


8:00 Alternating EMOM:

5 Lat Mixed Grip Pullups - switch grip/round

10 Good Mornings w/ empty bar


For Time:

400 Meter Run

4 Rope Climbs

300 Meter Run

3 Rope Climbs

200 Meter Run

2 Rope Climbs

300 Meter Run

3 Rope Climbs

400 Meter Run

Thursday - 6:30pm Martial Arts Class


7 Rounds Untimed:
250 Meter Row
Bear Crawl w/ Intent*
Crossover Activation

*weight in hands and shoulders, move legs through foot extension, eyes/head looking at hands - no further



6x3 Pause Power Snatches
-reset every rep, increase every set,
resting no more than 2:00 between sets

12:00 AMRAP:
25 Wallballs
15 Toes To Bar
5 Hand Release Pushups



9am Workout - Credit to CompTrain
For Time:
Hang Power Clean + Push Jerks 95/65#

-Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is 1 set.  Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar - that is set 2. Etc.

10:30am Competitor's Workout - Be ready to go at 10:30!
For Time: 10 Min Cap
10 Bar facing burpees
10 Front squats (95/65)(135/95)(155/115)
10 SDHP (95/65)(135/95)(155/115)
15 Step ups/box jumps (24/20)
15 OHS (95/65)(135/95)(155/115)
15 Ring Rows/Pullups
20 Box step/jump overs (24/20)
20 Thrusters (95/65)(135/95)(155/115)
20 Pull-Ups/C2B


*Our training program meets you where your fitness level exists currently and facilitates calculated progress. Our Competitor's Class is either Rx or Sx. Treat it as if you are at a competition and have to rise up to Rx or scale down to Sx.

Individual scaling will only be applied in the comp class for extreme needs.




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