HOLIDAY HOURS
7:00a-12:00p
CROSSFIT
Tempo Back Squat (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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STRONGFIT
Cycle 2/Week 1
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Good Morning
8(L) 8(M) 8(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
80yd Backwards Sled Drag
20 Russian Twist (M)
(alternate rounds with a partner)
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POWERBUILDING
Cycle 2/Week 2
Trap Bar Deadlift
50% 1×12
60% 1×10
70% 1×8
Cross Bench Dumbbell Pullover
4×12 (M)
3 rounds:
No rest between exercises.
12 Lat Pulldown
12 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
4 rounds:
80yd Farmers Walk (MH)
(alternate rounds with a partner)
2 rounds:
15 Back Extension (M)
Ab Wheel (pick reps)
(alternate rounds with a partner)
“You have to be fast on your feet and adaptive or else a strategy is useless.”
~Charles de Gaulle
