Programming Preview: Week of 12/6
December 5, 2021
Wednesday, 12/8
December 7, 2021
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Spider Lunges
6 Alt Samson Lunges
12 Squats (Pause/Regular/Jump)
Prep 9 minutes
2x:30 Row+ 10 Step Ups
2x:30 Row+ 2 DB Hang Power Cleans+ 4 DB Alt Front Rack Lunges (light, working)
1x:30 Row+ 10 Box Jump Overs
1x:30 Row+ 2 Hang Power Cleans+4 DB Alt Front Rack Lunges
Met Con
Every 3 Min for 18 Min (6 rounds total)
Row 250/200 M
Max reps in remaining time of:
Rounds 1,3,5: Box Jump Overs
Rounds 2,4,6: DB Complex (50/35s)
Score by total reps (BJO and DB Reps combined)
Tabata Core Work
8 minutes
4 Rounds Flutter Kicks
4 Rounds Side Planks (alternate sides 2x each)
4 Rounds V-Ups
4 Rounds Side Planks (alternate sides 2x each)
