WORKOUTS 12/2-12/7

MONDAY

Gymnastics

Ring push ups

Score Reps

EMOM 10

As many reps as possible.

Metcon

Score Rounds and Reps

AMRAP 8

5 Lat. burpees over KB

20 KB goblet squats 53/35

TUESDAY

Weightlifting

Bella Complex (ROGUE CHALLENGE)

7 Sets

1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead

Rest 3 mins

WEDNESDAY

Metcon

Score Time

10 Rounds

6 Toes to bar

4 Overhead squat 135/95

100M Run

TC 26

THURSDAY

5K

Score Time

Choose a piece of cardio equipment

SKi, Bike, or Row

FRIDAY

Push Press

5×8
Every 2 mins
Start at 65%
Add 3-5% each set

Metcon

Score Time

30-20-10-5

Pull ups
* after each set of pull ups complete

50′ DB walking lunge 2×50/35

TC 15

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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