Rhodesian Ridgebacks are amazing dogs! Bred to help hunt lions in Africa, they’re basically sweet dinosaurs that love a good fire place. And if you want to keep up with the Southwest Airlines shenanigans, here is a write up from CNN after they canceled 2/3rds of their flights this evening and started telling everyone they were no longer rebooking passengers and you can try again over the weekend. Sounds great!
Below is your Week of Workouts.
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the form below
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And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 12622
The Fun: Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Anchored Supermans
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Tuesday 122722
WU:
150-250-350
Row
10 Step Back Lunges
5 Hang DB Snatch p/ Arm
10 Push Ups
Stamina: 4:00 EMOM x3
:15 – :30 – :45 – :60
Max Cal Row
Rest 2:00
– Total Cals for Each Round
The Fun: 12:00 AMRAP
16 Alternating DB Snatch
12 Jumping Lunges
8/6 Push Ups w/ 1 Tap
Wednesday 122822
WU:
100-80-60-40-20
Single Unders
10 Air Squats
10 Ring Rows
Strength: E2:30 x5
7 Back Squats
– After EB10-LW 7
The Fun: “Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups
Thursday 122922
NO EARLY MORNING CLASSES TODAY
The Fun: 25:00 Steady Eddie*
Max/Casual Calorie Bike
Every 5:00 x5
20 Reps (50#/35#)
– Max Effort Poor Man’s Incline Bench
– Max Reps Poor Man’s Flat Bench
– Remainder of Reps as Push Up w/ 2 Taps
15 Box Jumps (24”/20”)
10 Pull Ups**
** Max Unbroken Strict to Start Each Round and then Finish the remainder of the 10 with Kipping Pull Ups
Friday 123022
WU: 2x
20 Step Ups
20 Shoulder Taps
15 Wall Balls
15 Lemon Squeezers
5 Lateral Step Ups p/ Leg
5 Chin Ups
StrenCon: C&J
2x 1 Minute On 1 Minute Off p/ Weight
Max Unbroken C&J
@95/65 – Goal is Cycling and/or Working in Multiple Sets
At 3:00, Rest 2:00 and Change Weight
@135/85 – Starting with Sets and Moving to Singles
At 6:00, Rest 2:00 and Change Weight
@155/95 – Whatever you got with Singles being viable for the whole time
At 9:00, 15 Minutes to Work Up to the Heaviest 1 RM C&J
The Fun: For Time
10 Deadlifts at Heaviest C&J Achieved
10-8-6-4-2
Handstand Push Ups
Saturday 123122 – New Years Eve Workout
The Fun: 3 Rounds
800m Run
30 Wall Balls
And then,
10-8-6
OH Sit Ups
12 Russian Twists