Week in fitness 12.20.20

Saturday 

  • For time: 100 wall balls 20# starting with max set 
  • 4 RFT
    • 45 air squats
    • 30 ab mat sit-ups
    • 15 single-arm DB Devil's press with 35# DB

Sunday - rest day

Monday 
  • 30:00 EMOM, alternating through movements
    • 15 American KB swings 40#
    • 5/side KB front squats 40#
    • 10 push-ups
    • 3 DB clean & jerks with 35# DBs
    • 5 strict pull-ups
  • 4:00 planks
Tuesday - body building upper
  • 10:00 EMOM - 7 kHSPU
  • Superset x 4, 2:00 rest between
    • 16 reps/side one-arm DB bench press 35#
    • 15 reps DB hang power cleans 35#s
  • Superset x 4, 2:00 rest between
    • 15 reps DB push press 35#s
    • 20 reps bent-over DB rows 22.5#s
  • 3 rounds
    • 30 seconds max push-ups
    • 30 seconds rest
    • 30 seconds bench jumps (onto ottoman!)
    • 30 seconds rest
Wednesday - "Devil woman"
  • 3 rounds for time
    • 50 alternating pistols
    • 10 DB hang squat cleans 35# DBs
    • 7 Devil's press 35# DBs
  • 3 x 10 strict TTB

Thursday - body building lower
  • 3 sets, alternating movements
    • 12 reps/side DB staggered stance RDL 
      • 1 set with 22.5#s, 2 sets with 35#s
    • 12 reps DB fronts squats
      • 1 set with 22.5#s, 2 sets with 35#s
  • Superset x 4
    • 8 reps/side split squats with DBS at shoulders
      • 1 set with 22.5#s, 2 sets with 35#s
    • 40-30-20-10 reps walking lunges
  • Frog Pump 
    • 1 set of 50 reps
    • 2 sets of 30 reps with 15# DB
  • AMRAP 1:00 v-ups x 2 (1:00 rest between)

Friday - fast intervals, 1:1 work:rest
  • 6 sets
    • 2 rounds
      • 8 TTB
      • 10 burpees

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