4 Weeks to Christmas so we are keeping it simple 🙂

LIFT

Back Squat 5 x 5 – Working % this cycle 68-78-83-83-83% If you are new then 5 sets across at a challenging weight.

WORKOUT

Performance
8 Min AMRAP
8 Hang Power Clean 60/40
8 WallBall Shots 20/14# to 10’
8 Knee To Elbow

Fitness
8 Min AMRAP
8 HPC 40/30
8 WBS 20/14# to 10/9’
8 Sit Ups

BENCHMARK TRAINING

Games

“Workout 14.1”

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34/25kg power snatches, 15 reps

Hero

“Sham”

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

sadavewieger-hero

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

MOBILITY MONDAY

Crossover Symmetry is designed to improve shoulder strength and mobility. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS crossover symmetrey