Week of 16-20 DEC

Monday, 16 DEC

5 x 5 Shoulder Press

 

FRAN:

21-15-9

Thrusters

Pullups

 

 

Tuesday, 17 DEC

Tabatas - 20 sec work, 10 sec rest, 8 rounds

pushups

situps

squat

sumo deadlift high pull

 

Wednesday, 18 DEC

TEAM WORKOUT (teams of 2)

You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps

Thursday, 19 DEC
Bench press / Squat Ladder
10 bench at Body weight, 1 squat at body weight
9 bench, 2 squat
continue to...
2 Bench, 9 Squat
1 bench, 10 Squat

Friday, 20 DEC
Rest Day (Holiday Party for us)
Or Rest if you are going to join us on Saturday for the Jingle Bell 5KM Run
(0900 fitness center)
Otherwise:
4 rounds:
400 m run then 500m row
you finish with a 1 Mile run and 2000m row.