Check your calendars and make sure you free up some time to stop by on Dec 2 for our annual Holiday party. Always entertaining and a great way to socialize and get to know some other members better, outside of gym clothes.
Monday
A) In 20 Minutes get as far as possible:
3 Pull Ups
3 Burpees Over Bar
3 Power Cleans 95/65#
6 Pull Ups
6 Burpee Over bar
3 Power Cleans 115/75#
9 Pull Ups
9 Burpee Over Bar
3 Power Cleans 135/95#
12 Pull Ups
12 Burpee Over Bar
3 Power Cleans 155105#
Continue with 15/15/3, 18/18/3, 21/21/3....etc.
Continue to increase the weight of the barbell after 155/105# or stay with a weight that is already challenging.
B) 5 Sets:
Ab Wheel Roll Outs x 5-7 Reps
Hollow Body Hold x :20sec
Rest :60sec between sets
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday